Warmup Row/bike 3:00 1:00 Plank Hold Mini band lateral walk down and back 50 RKBS, 35/53 then… Deadlifts EMOM 10 Odd: 5 banded deadlifts @ BW or 70% of Bw Even: 40sec Farmers Heavy Hold Then.. Every 6/7min x 4 (24-28min) 500m/400m row 6 power cleans 12 T2b/situps weighted/ghds 18 lateral Burpees over bar
Prep: Legs/Core 3 Sets 10 Back rack pulse squats superset 10 Pause cossack squats then.., Back squats Amrap 1min x 3 Max Back squts -rest 90sec @55-65-75% After first 3 sets rest 2min then repeat 2nd time around @60-70-80% then.., 12min AMRAP 12 Wall balls 12 cals
35min. AMRAP: 14 Cal Bike 14 T2B/sit-ups/ghds 14 BB Bench Press 14 Cal Row 14 Wall Balls 20/14 14 DB Russian Twists 35/25 … Then 13 of all that … Then 12 of all that … Then 11 of all that … All the way to 1.
Partner Wod Max cal in 36min 0-9min Switch every 16 DB alt snatchs 9-18min Switch every 12 DB C&J 18-27min Switch every 8 SA DP 27-36min Switch every 6 SA man makers
Special Coaches WOD!! Will be posted in the whiteboard 8am 9am 10m Classes Only!!
100/75 cal right into.. 10 rounds 3 pwr cleans 6 pistols/airsquats 9 pull ups right into.. 50-40-30-20-10 RKbS situps
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 30 jumping jacks 30 mountain climbers 10 half burpees bear crawl d&b x2 10 prone snow angels 10 prone YTW 10 down dogs 10 bird dog 10 hand release pish ups then.., Bamboo press every 2:15 x 5…
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a Strength Good Mornings 4-4-4-4-4 superset :40 heavy farmers hold then.., Barbell Cycling Every 1:15 x 6 Deadlift + HPC + PP (6DL+4HPC+2PP) 50%+ then.., For time: 800/600m 33-22-11 Deadlifts T2b 800/600m
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 2min machine – 20 Lateral side step 20 air squats 20 glute bridges 20 clam shells – :45 sec Plate wall sit (arms straight out) :20 active hang x2 Then.., Strength Front squats (amraps/repeats) Max Front squats rest…
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 500m/400m row 200m 500m/400m ski 200m 20/15 bike cal rest 2min 20/15 Bike cal 200 500m/400m row 200 500m/400m ski rest 2min 500m/400m ski 200 20/15 bike cal 200 500m/400m row
