November 2019

Thanksgiving Hours

November 26, 2019

Thursday: 11 am!!
Friday: Open Gym 10 -1am; there will be workouts avaiable
Saturday: Classes 10 and 11
Sunday: Open Gym 10-1am

Ergs and …

November 26, 2019

Hang Power Clean + Push Jerk build up to 1+1 3 Rounds 40/32 Calorie Row 10 Hang Cleans (70% of 1+1)40/32 Calorie Row 10 Push Jerks (70% of 1+1)

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Friday November 22, 2019

November 22, 2019

Strength Training Push Press 7x 5Turkish Get-up 7×3/3 Conditioning Mixed Tabata 4 Minutes 20 seconds Hollow Hold10 second REST 20 seconds Super Plank10 seconds REST

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Front Squat

November 22, 2019

build up to heavy 7 Every Minute 12 Minutes ODD: 3 Front Squats (90% of 7)EVEN: 13 Wall Balls PRIME: 7/7 DB Snatch

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Hex Bar Deadlift

November 20, 2019

build up to heavy 5 15 Minute AMRAP 10 Hex Bar Deadlifts (80% of 1)20 Goblet Squats30 KB Swings

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Barbell Complex

November 18, 2019

Power Clean + Front Squat + Push Jerkbuild up to heavy 1+1+1 12 Minute AMRAP 3 Sets of the Complex [3 Power Cleans +3 Front Squats + 3 Push Jerks (70% of 1+1+1)]15 Toes To Bar

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Wednesday November 13, 2019

November 13, 2019

Strength Training Squat 7×5RDL 7×5 Conditioning For Time: 50 Ring Rows 50 Hanging Knee Raises/Toes to bar

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Reverse WHAT?

November 13, 2019

Hang Power Clean build up to heavy 5 THEN 3 Rounds2 Hang Power Cleans + 8 Reverse Lunges + 10 KB Swings THEN 2 Rounds 2 Hang Power Cleans (85% of5) + 8 Barbell Front Rack Reverse Lunges 3 Rounds for Time10 Hang Power Cleans (70% of 5)20 Barbell Front Rack Reverse Lunges (same bar)30 […]

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Tuesday November 12, 2019

November 12, 2019

Strength Snatch Progression: 8×3 Squat + Face Pull : 8×6 Conditioning 8 Minute AMRAP 8 Wall Balls 4 Hand Release Push-ups

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