Saturday 11.26.22

Saturday 11.26.22

STRENGTH: Clean and Jerk Every :30 for 10:00 1 Rep WOD: “STRENGTH” 15 Rounds 2 Squat Clean and Jerk 185/135 5 Toes to Bar 25′ HS Walk or Double KB/DB OH 50′ Walk 25 Min...
Thursday 11.24.22

Thursday 11.24.22

One Class Today at 9:00am… WOD: “Thanksgiving With The Girls” Angie’s House 20 pull-ups 20 push-ups 20 AMSU 20 air squats Annie’s House 30 double unders 30 AMSU Christine’s House 500m row 12 deadlifts (135/95) 21 box jumps (24/20) Eva’s House 800m run 30 KBS (70/53)...
Wednesday 11.23.22

Wednesday 11.23.22

Strength: Back Rack Lunges Every 3:00 for 15:00: Complete 10 Back Rack Lunges (5/side) WOD: “Food Coma” Every 2:30 for 15:00 10 DB Front Rack Lunge Steps 50/35s 10 DB Thrusters 50/35s 10 Lateral Burpees ov...
Tuesday 11.22.22

Tuesday 11.22.22

STRENGTH: Power Snatch EMOM 10 3 T&G Reps WOD: “Gobble Up” AMRAP 10 Climb the Ladder 1 Wall Walk 3 Power Snatch 75/55 2/6, 3/9, 4/12,...
Monday 11.21.22

Monday 11.21.22

STRENGTH: Deadlift 3×10 Deadlift w/ Tempo 10-10-10 Moderate, Moderate, Challenging WOD: “Cold Turkey” AMRAP 15 400m Run (or 500m Row, 1000M Bike Erg,) 21 KB Swings 53/35 12 Pull...
Saturday 11.19.22

Saturday 11.19.22

WOD: “Thanksgiving Sampler Platter” For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (50/35) Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls (20/14...
Friday 11.18.22

Friday 11.18.22

Strength: Front Squat Every 2:00 for 14:00 Complete 5 Reps WOD: 1-10 Thrusters 95/65 30 Double Unders 12 Min Cap  
Wednesday 11.16.22

Wednesday 11.16.22

Strength: Split Jerk EMOM 8 1 Rep Then 5:00 to take 2-3 attempts at a Heavy Single WOD: 15-12-9-6-3 Strict HSPU Shoulder to OH 155/105 *Run 100m after each movement 12 Min Cap The flow of the work is 15 SHSPU, 100m Run, 15 Sh to OH, 100m Run, 12 SHSPU,...
Tuesday 11.15.22

Tuesday 11.15.22

Strength: Power Clean In 13:00… Establish a T&G 2RM WOD: 5 Rounds 200m Run 6 Power Clean at 185/135 6 Bar Muscle Up* Rest 1:00 18 Min Cap *Scale to Burpee Pull...