Saturday 11/29/14

Part 1: 15 mins 20 rep squat cycle Part 2: FT: Run 1600m 6 Rounds of 5 Deadlifts (225/155) 5 HSPU 5 Pull Ups 25 Dubs *Sub for dubs 2:1 singles RX +: 9 rounds

Friday 11/29/14 9AM

“Deck Gone Bad” Teams 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped....

Wednesday 11/26/14

Pre Class WU: 3 Rounds 45 Sec Dubs or attempts 15 Sec Rest In Class WU: Snatch Progressions (Include PWR Sntach + OHS) Part 1: 60 double unders 30 cal row 15 power snatches 135/95 10 CTB pull-ups 15 overhead squats 135/95 30 cal row 60 double unders *sub 3 x singles...

Tuesday 11/25/14

Pre class WU: 4 Rounds 10 KB Swings 8 Goblet Squats 6 Presses (OH in goblet hold) In Class WU: PVC Jerk Progression (empty bar) Part 1: 15 mins Push Jerk + Split Jerk Find max of Complex Part 2: Teams of 2 AMRAP 20 mins 10 Burpees over the rower Row for Calories...

Monday 11/24/14

Reminder Thanksgiving Week Schedule: Wednesday: AM Classes Only Thursday: Closed Friday: 9am Class Only Pre Class WU: 3 Rounds 20 Arch Rocks 1 min Plank 20 Hollow Rocks In Class WU: 10 Calorie Row 10 Push Ups 10 Air Squats 10 Lunges, 8,8,8,8,6,6,6,6 Part 1: 20 mins 20...