THURSDAY NOVEMBER 26, 2015
Happy Thanksgiving!
No classes today! Relax and enjoy a day of giving thanks!
WEDNESDAY NOVEMBER 25, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
BENCH PRESS
5-4-3-2-1-5
%80,85,90,90+,95+,80+%
WOD:
EMOM 15 MINS.
5 PULLUPS
5 BURPEES
5 DB/KB THRUSTERS (2DB’S OR 2KB’S) 35/25
*IF YOU FALL BEHIND THE CLOCK,
CONTINUE AND COMPLETE THE FULL 15 MINS. AS AN AMRAP
AFTER 15 MINS. REST FOR 2 MINS.
AMRAP 3 MINS.
BURPEES
COUNT TOTAL REPS FOR FULL 20 MINS.
COOL DOWN
TUESDAY NOVEMBER 24, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
HANG POWER CLEAN
2-2-2-2-10
TRY 10 REP SET AT APPROX. 75% OF YOUR HEAVIEST SET OF 2
WOD:
7 ROUNDS
6 FRONT RACKED LUNGES 135/85 (RX+ 165/105)
8 HOLLOW ROCKS
8 ALTERNATING V-UPS (OPPOSITE HAND TO OPPOSITE FOOT)
AFTERMATH:
500M ROW
15 RENEGADE ROWS (55/35)
25 PUSHUPS
COOL DOWN
MONDAY NOVEMBER 23, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
OVERHEAD SQUAT
4-3-1-1-1-3+
%85,90,90+,95+,95+,85%
WOD:
21 SUMO DEADLIFT HIGH PULL 115/75
1 ROPE CLIMB (MOD: 9 RING ROWS)
15 PUSH PRESSES 115/75
15 SUMO DEADLIFT HIGH PULLS
2 ROPE CLIMBS (MOD: 12 RING ROWS)
12 PUSH PRESSES
9 SUMO DEADLIFT HIGH PULLS
3 ROPE CLIMBS (MOD: 15 RING ROWS)
9 PUSH PRESSES 115/75
COOL DOWN
FRIDAY NOVEMBER 20, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
PRESS
5-5-3-3-2
%75,85,85+,90,90+%
WOD:
10,9,8,7,6,7,8,9,10
HAND RELEASE PUSHUPS
SUPERMANS
V-UPS
COOL DOWN
THURSDAY NOVEMBER 19, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
FRONT SQUAT
5-5-5-3-5+
%80,85,85,90,80%
WOD:
AMRAP 6 MINS.
12 SUMO DEADLIFTS 275/185
24 DOUBLE UNDERS 3:1
REST 3 MINS.
AMRAP 6 MINS.
12 BACK SQUATS 135/95
24 MOUNTAIN CLIMBERS
COOL DOWN
WEDNESDAY NOVEMBER 18, 2015
WARMUP:
INSTRUCTOR LED
WOD:
15 SQUAT CLEANS 155/105
30 TOES TO BAR (MOD: 15 TOES TO BAR)
30 BROAD JUMPS OVER BAR
15 CHEST TO BAR PULLUPS (RX+ 15 BAR MUSCLE UPS)
30 DB SHOULDER TO OVERHEAD (2DB’S) 40/30
30 DB LOW CARRY LUNGES 40/30
15 THRUSTERS 135/95
30 PULLUPS (MOD: 15 PULLUPS)
30 BURPEES
15 INCH WORMS
COOL DOWN
TUESDAY NOVEMBER 17, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
POWER SNATCH
5-4-3-2-1
%70,80,85,90,95+%
WOD:
1 MIN. BOX JUMPS 30/24 (RX+ 36/28)
1 MIN. CALORIE ROW
2 MINS. BOX JUMPS
2 MINS. CALORIE ROW
3 MINS. BOX JUMPS
3 MINS. CALORIE ROW
RECORD AMOUNT OF REPS FOR EACH TIME SET
COOL DOWN
MONDAY NOVEMBER 16, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. OPEN ADVANCED GYMNASTICS PRACTICE
L- POSITIONS (L-HOLD, HANGING L, L-PULLUP)
ROPE CLIMB
MUSCLE UP
HANDSTANDS
SKIN THE CATS
WOD:
(20 MIN. TIME CAP)
21-15-9
RING DIPS
KB SWINGS 70/53
1 MIN. REST
9-15-21.
KB SWINGS 70/53
WEIGHTED SITUP 70/53
1 MIN. REST
3 ROUNDS
15 GOBLET SQUATS 70/53
15 LATERAL JUMPS OVER KB
FRIDAY NOVEMBER 13, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
HANDSTAND PUSHUP
5-5-5-5-5
TRY FOR GREATEST RANGE OF MOTION FOR EACH SET
ADD WEIGHT VEST WHERE GREATER CHALLENGE IS NEEDED
WOD:
5 ROUNDS
2 MINS. ON / :30 SEC. OFF
AMRAP (START WHERE YOU LEFT OFF)
5 POWER SNATCHES 95/65
10 HANG POWER CLEANS 95/65
15 TOES TO BAR
AFTERMATH:
TABATA CHOICE
COOL DOWN