FRIDAY DECEMBER 1, 2017

FRIDAY DECEMBER 1, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 FRONT SQUAT (ACROSS)

WOD
AMRAP 11:00:
21 DEADLIFTS 185/135 (RX+ 225/155)
21 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR DB PRESS

AFTERMATH:
2:00 MAX CAL BIKE
2:00 REST
2:00 MAX SINGLE UNDERS

COOL DOWN

THURSDAY NOVEMBER 30, 2017

THURSDAY NOVEMBER 30, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 POWER CLEAN (ACROSS)

WOD
5:00 MAX REPS:
1:00 DOUBLE UNDERS / MOD: SINGLES
1:00 DB SNATCH 45/30
1:00 SQUAT
1:00 DB SNATCH
1:00 DOUBLE UNDERS / MOD: SINGLES
8:00 1RM CLEAN

COOL DOWN

WEDNESDAY NOVEMBER 29, 2017

WEDNESDAY NOVEMBER 29, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
3RM PRESS

WOD
2 ROUNDS FOR TIME, 20 MIN. CAP:
25 BOX JUMPS 24/20 (RX+ BOX JUMP ONLY)
25 CAL ROW
25 PULLUPS
25 WEIGHTED SITUPS 35/25

COOL DOWN

TUESDAY NOVEMBER 28, 2017

TUESDAY NOVEMBER 28, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2RM BACK SQUAT

WOD
FOR TIME:
30/20 CAL BIKE
60 RUSSIAN SWINGS 53/35 (RX+ 70/53)
30 PUSH JERKS 95/65 (RX+ 135/95)

COOL DOWN

MONDAY NOVEMBER 27, 2017

MONDAY NOVEMBER 27, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20:
STRICT MUSCLE UP
MOD: STRICT PULLUP / STRICT TRANSITIONS / STRICT ASSISTED / BANDED

WOD
AMRAP 15:00:
25 WALL BALL 20/14
20 BURPEES
15 TOES TO BAR

COOL DOWN

FRIDAY NOVEMBER 24, 2017

FRIDAY NOVEMBER 24, 2017

REMINDER THERE IS ONLY A 9:00 AM CLASS TODAY!

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FRONT SQUAT (ACROSS)

WOD
TEAMS OF 2, FOR TIME, 25:00 CAP:
1 WORKS AT A TIME, GET IT DONE IN ORDER
100 BOX JUMPS 20″
100 KB SWINGS 53/35
100 JUMPING PULLUPS
100 PUSH PRESS 75/55
100 WALL BALLS 20/14
50 BURPEES

COOL DOWN

WEDNESDAY NOVEMBER 22, 2017

WEDNESDAY NOVEMBER 22, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
5RM FLOOR PRESS

WOD
10 ROUNDS FOR TIME, 20:00 CAP:
10 TOES TO BAR / MOD: 15 ALT. V-UPS
10 POWER SNATCHES 75/55

COOL DOWN

MONDAY NOVEMBER 20, 2017

MONDAY NOVEMBER 20, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UP
MOD: ODD) STRICT PULLUP
EVEN) RING DIP

WOD
5 ROUNDS FOR TIME, 15:00 CAP:
8 HANG POWER CLEANS 135/95 (RX+ 165/115)
8 STRICT HANDSTAND PUSHUPS (RX+ 45/35) / MOD: DB PRESS
30 DOUBLE UNDERS / MOD: 45 SINGLES

COOL DOWN