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MONDAY NOVEMBER 11, 2013

MONDAY NOVEMBER 11, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS: PULLUP, RING DIP, OHS

STRENGTH:
15 MINS. TO FIND
1RM PULLUP AND 1RM RING DIP

WOD:
5 ROUNDS
15 OHS 75/55
45 MOUNTAIN CLIMBERS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY NOVEMBER 9, 2013

SATURDAY NOVEMBER 9, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:
TEAMS OF 2
SPLIT REPS, COMPLETE ROUND IN ANY ORDER, WORK AT SAME TIME
ONCE ALL REPS OF THE ROUND ARE COMPLETE, PARTNERS CAN START NEXT ROUND
CANNOT START THE NEXT ROUND WITHOUT YOUR PARTNER

AMRAP 20 MINS.
40 CALORIE ROW
30 DOUBLE UNDERS (4/1)
20 S. ARM JERKS 70/53
10 BURPEES

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY NOVEMBER 8, 2013

FRIDAY NOVEMBER 8, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
FRONT SQUAT, POWER CLEAN, PUSHUP

STRENGTH:
15 MINS. TO COMPLETE
3X4 FRONT SQUATS

WOD:
5 ROUNDS 2 MINS. ON/ 1 MIN. OFF
AMRAP
5 POWER CLEANS 165/115
10 PUSHUPS
15 V-UPS

AFTERMATH:
TABATA TUCK JUMPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY NOVEMBER 7, 2013

THURSDAY NOVEMBER 7, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RING DIP, BOX JUMP, KB SWING

STRENGTH:
15 MINS. TO COMPLETE
5X3 WEIGHTED RING DIPS

WOD:
5 ROUNDS
12 BOX JUMPS 24/20
24 SQUATS
12 KB SWINGS 70/53
1 MIN. REST

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY NOVEMBER 6, 2013

WEDNESDAY NOVEMBER 6, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
THRUSTER, PULLUP

WOD:
FRAN
21-15-9
THRUSTERS 95/65
PULLUPS

AFTERMATH:
21-15-9
LEG LIFTS
PUSHUPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

Photo Nov 01, 3 21 44 PM

TUESDAY NOVEMBER 5, 2013

TUESDAY NOVEMBER 5, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, DEADLIFT

STRENGTH:
20 MINS. TO COMPLETE
4X5 BACK SQUATS

WOD:
5 ROUNDS
12 DEADLIFTS 165/115
6 LATERAL BURPEES OVER BAR
12 LATERAL BAR JUMPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY NOVEMBER 4, 2013

MONDAY NOVEMBER 4, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PULLUP, KNEES TO ELBOWS, POWER SNATCH

STRENGTH:
15 MINS. TO COMPLETE
5X5 WEIGHTED PULLUPS

WOD:
AMRAP 12 MINS.
10 KNEES TO ELBOWS
15 POWER SNATCHES 75/55

AFTERMATH:
15 CALORIE ROW
35 SITUPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY NOVEMBER 2, 2013

SATURDAY NOVEMBER 2, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

WOD:
TEAMS OF 2
WHILE ONE PARTNER IS WORKING ON THE ROUNDS THE OTHER IS RUNNING 200M,
THEN SWITCH AND CONTINUE WHERE YOUR PARTNER LEFT OFF
10 ROUNDS
10 DB/KB PUSH PRESSES 35/25
10 GOBLET SQUATS 35/25
10 PUSHUPS
10 WEIGHTED SITUPS 35/25

AFTERMATH:
PLANK HOLD FOR TIME

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY NOVEMBER 1, 2013

FRIDAY NOVEMBER 1, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
FRONT SQUAT, BURPEE BOX JUMP

STRENGTH:
15 MINS. TO COMPLETE
2X5 FRONT SQUATS

WOD:
3 ROUNDS
12 RING DIPS
8 BURPEE BOX JUMPS 20″
4 BOX JUMPS 20″
2 BURPEES

AFTERMATH:
1 MAX TIME STATIC HANG, REST 1 MINUTE
REPEAT 2 MORE TIMES

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY OCTOBER 31, 2013

THURSDAY OCTOBER 31, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RING DIP, FRONT RACK LUNGE

STRENGTH:
15 MINS. TO FIND
2RM WEIGHTED RING DIP
THOSE WHO DON’T HAVE A STRICT FULL RANGE
OF MOTION RING DIP WILL DO 5X5 (NEWBIES 5X3)
JUMPING NEGATIVES AFTER THEY FIND 2RM WITH BANDS
BANDS MUST GO OVER THE BAR NOT ACROSS RINGS
FOR BETTER ASSESSMENT OF 2RM

WOD:
AMRAP 8 MINS.
10 FRONT RACKED LUNGES 135/95
20 KB SWINGS 53/35

AFTERMATH:
TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

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