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FRIDAY NOVEMBER 29, 2019

9AM CLASS ONLY
STRENGTH / FOUNDATION
12X1:00:
1) CARDIO MACHINE
2) 6 INCHWORM (NO PUSHUP)
3) 12 SCORPIONS
4) HANDSTAND HOLD

WOD
10 ROUNDS, 16:00 CAP:
8 BURPEES
8 POWER CLEANS 115/85

COOL DOWN

WEDNESDAY NOVEMBER 27, 2019

STRENGTH / FOUNDATION
5X2:00:
4 FRONT SQUAT (ASCEND)

WOD
TEAMS OF 2, ALT. ROUNDS
AMRAP 15:00:
12 RUSSIAN SWINGS 53/35 (RX+ 70/53)
8 GOBLET SQUATS
4 C2B PULLUPS (RX+ BAR MUPS)

COOL DOWN

MONDAY NOVEMBER 25, 2019

STRENGTH / FOUNDATION
10X1:00:
ODD) 3 SEATED PRESS (ASCEND)
EVEN) 6 RING ROWS

WOD
AMRAP 14:00:
40 DOUBLE UNDERS / MOD: 60 SINGLE UNDERS
20 DB SNATCHES 50/35
10 TOES TO BAR

COOL DOWN

WEDNESDAY NOVEMBER 20, 2019

STRENGTH / FOUNDATION
12X1:00:
1) 6 INCHWORM (NO PUSHUP)
2) 8 GOBLET SQUATS (ASCEND)
3) 10 BRIDGES
4) 12 SCORPIONS

WOD
6 ROUNDS, 12:00 CAP:
7 HANG POWER CLEANS 115/85 (RX+ 155/105)
7 FRONT SQUATS
7 BURPEES

COOL DOWN

TUESDAY NOVEMBER 19, 2019

STRENGTH / FOUNDATION
10X1:00:
3 STRICT HANDSTAND PUSHUP + 10 PULLAPARTS
MOD: HANDSTAND HOLD OR 5 HAND RELEASE PUSHUPS

WOD
AMRAP 15:00:
6 PULLUPS (RX+ C2B)
10 SWINGS 53/35 (RX+ KB SNATCHES)
14/12 CAL ROW

COOL DOWN

MONDAY NOVEMBER 18, 2019

STRENGTH / FOUNDATION
5X2:00:
3 HANG POWER CLEAN + 3 PUSH PRESS (ASCEND)

WOD
20:00 CAP:
100 SINGLE UNDER
50 DB HANG CLEAN AND JERKS 50/35
80 SINGLE UNDERS
40 TOES TO BAR
60 SINGLE UNDERS
30 DB FLOOR PRESS
40 SINGLE UNDERS
20 RING ROWS

COOL DOWN

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