FRIDAY NOVEMBER 14, 2025
STRENGTH / FOUNDATION 12:00: 5 HIP THRUST (PAUSE AND HOLD LAST REP) WOD 20:00 CAP: 60 BP TWIST 35/25 50
STRENGTH / FOUNDATION 12:00: 5 HIP THRUST (PAUSE AND HOLD LAST REP) WOD 20:00 CAP: 60 BP TWIST 35/25 50
STRENGTH / FOUNDATION 12X:50: CLEAN AND JERK WOD LADDER 12:00: 1 POWER CLEAN 155/105 (RX+ 185/125) 1 RING DIP (RX+
STRENGTH / FOUNDATION TABATA X24, :20 ON / :10 OFF: 1) WALL SIT OR SQUAT HOLD @90 2) PLANK OR
***NO 530am/pm CLASSES*** (630-730-9-430) STRENGTH / FOUNDATION 14:00: 10-8-6-4-2-2-2 DB FLOOR PRESS 10 PULLAPART WOD 16:00 CAP: 50-40-30-20-10 SITUP 25-20-15-10-5
STRENGTH / FOUNDATION 16:00: 10-8-8-6-6-4-4-2 BACK SQUAT WOD 21-15-9-6-3, 14:00 CAP: POWER SNATCH 95/65 LATERAL BURPEE COOL DOWN
STRENGTH / FOUNDATION 12:00: 10 FACEPULL 12 BAND ROW 14 TRICEP PUSHDOWN 16 LAT PULLDOWN 18 ALT. CURL OR 10-8-6-4-2
STRENGTH / FOUNDATION 15:00: 1:00 CARDIO 3 ARM BAR L/R 5 BANDED WALK L/R/F/B 7 BANDED SQUAT WOD 5X3:00: 7
STRENGTH / FOUNDATION 10X1:00: 2 PRESS 2 STRICT PULLUP WOD AMRAP 18:00: 12 T2B (RX+ 6 BAR MUP) 40 DUBS
STRENGTH / FOUNDATION 12:00: 4 SPLIT SQUAT L/R WOD AMRAP 12:00: 6 DEADLIFT OR SUMO 225/155 (RX+ 275/185) 10 RING
STRENGTH / FOUNDATION 14:00: 5 FLOOR PRESS 10 REVERSE FLY WOD 20:00 CAP: *CALS 50 BP OH SITUP 25/15 40