Monday, November 29th, 2021
Coach led warm up High banded mobility (from rig) Then, AMRAP 6: 10 Leg Swings / Leg (Across Body) 10 Single Leg Deadlifts / Leg 10 Russian KB Swings (35/26#) Then, Bar warm up 1 Set: 10 Snatch Grip Deadlifts 10 Snatch Pulls 10 Muscle Snatches 10 Overhead Squats 10 Hang Power Snatch 5 Power […]
Saturday, November 27th, 2021
Coach led warm up Crossover symmetry – iron scap Then, AMRAP 8: :30 Bike, Row, or Ski 20 Mountain Climbers 10 Sit-ups 2 DB Turkish Get-ups / ea. arm WOD AMRAP 12: 20 GHD or weighted Sit-ups (30/20) 10 DB Single-Arm Overhead Walking Lunge / Arm (50/35#) Post reps to Wodify and Whiteboard Recovery 3 […]
Friday, November 26th, 2021
NO classes today enjoy the day off with family and friends and we will be back to normal schedule on Saturday
Thursday, November 25th, 2021
Coach led warm up Banded mobility Game of the day Medball game Then, Coach Steve’s barbell warm up TURKEY DAY Partner WOD! Buy in: 50 calorie row then, 10 rounds for time of: 10 push press 15 bar facing burpees 10 snatches *95/65lbs then, Cash out: 50 calorie rowPost time to Wodify and Whiteboard
Wednesday, November 24th, 2021
Coach led warm up Low post banded mobility Then, Alt. every :30 sec for 6 min of: w/mini band at ankles alt. lateral steps forward step to squat + backwards step to squat glute kick backs WOD For Time: 9 Front Squat (225/155#)(mod: 70-75% of 1rm front sq.) 27 KB Swings (70/53#) 6 Front Squat […]