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17 Nov 17 (1130)

November 17, 2017

Sorry for late post, there will be class today!
Warm Up: 39 Burpees

EMOM 10:
Squat clean & jerk (build to heavy)

15-12-9
T2B
Power clean (155/115)
Wall Ball Shots

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17 Nov (0700)

November 17, 2017

Warmup then

5×5 bench press

TABATA x 4
1. Russian Twists
2. Box jumps
3. Planks
4. Overhead plate lunges

*1 minute rest between each

Thursday, 16 Nov 2017 (1130 – No Class)

November 16, 2017

Sorry folks, no class today.  There is a 1330 SHRED class hosted by YN1 Natale.

16 Nov (0700)

November 16, 2017

Warmup then

3 rounds
12 bicep DB curls
12 alternating plank DB rows
12 seated overhead DB press

Grace
For time (6 min cap)
30 clean and jerks (135/95)

15 Nov 17 (**1200**)

November 15, 2017

**Note 1200 start time!

Warm Up: 4 Rounds: 250m row, 10 air squats, 5 ring rows, 5 caterpillars w/push up, 10 mountain climbers

  1. EMOM 10
    Evens: Max Unbroken Strict Pull Ups w/ weight vest
    Odds: Max Unbroken Strict Dips w/ weight vest
  2. 4 RFT
    Hill Run (assuming it warms up a little) or 5 laps
    10 Pull Ups
    15 Hip Extensions
    20 Push Ups

15 Nov (0700)

November 15, 2017

Warmup
3 rounds not for time of:
-Sampson stretch (15-30 seconds each leg)
-10 Overhead squats (pvc or empty barbell)
-10 Good mornings
-10 Hollow rock or hold

“Cindy”
AMRAP 20
5 pull-ups
10 push-ups
15 air squats

14 NOV 1130

November 14, 2017

Warm up/Drills:
Directed in class

Strength:
Front Squat 5X5
70% of 1RM (if known)
otherwise few sets to warm-up
then
Build starting at a moderate weight to a strong effort over 5 sets

WOD:
3RFT
25 Kettle Bell Swings 53/35
50 Sit-ups or 15 GHD