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Saturday – November 30

In teams of 2 (1 working, 1 resting)

30/24 calorie row, then:

4 rounds:
20 handstand push ups
50 double unders
…then:

30/24 calorie row, then:
4 rounds:
10 shoulder to overhead (135/95)
50 double unders
…then:

30/24 calorie row, then:
4 rounds:
20 wall balls (20/14)
50 double unders
…then:

30/24 calorie row


Do you see the stimulus for today? What patterns do you see? Your shoulders will take a beating today, so be sure to adequately warm up your overhead mobility today. Today we prefer if you scale double unders if they give you trouble, as we want you and your partner to be continuously moving! You can prevent your arms from getting fatigued too early by using your entire body for all of the movements – the power starts in your hips!

Friday – November 29

8-9-10-11 AM Classes ONLY Today

“Runyan”

(can be done solo or in teams of 2)
AMRAP 24:

21 burpees over bar
7 deadlifts (150% bodyweight)
10 pull ups


Today’s Hero WOD is completed in honor of 1st Lieutenant Michael Runyan, KIA on July 21, 2010. We complete these Hero WODs in memory of those who have given the ultimate sacrifice.

Wednesday – November 27

Option 1:

100 back squats (bodyweight)

Option 2:

AMRAP 20:

15/12 calorie row
10 lunges
15 wall balls
20 air squats
50 double unders


You can participate in either variation of our Thanksgiving traditions. Regardless of your choice – have fun bring it like you would on any other day! (Today is a good day to work on double unders)

Tuesday – November 26

Part 1:

50 situps

10 box jumps
5 burpees
10 box jumps
10 burpees
10 box jumps
15 burpees
10 box jumps
20 burpees

50 situps

*13 Minute Cap (strict)

Part 2:

3 sets:
2 strict press + 3 push press + 4 push jerks

3 sets:
1 strict press + 2 push press + 3 push jerks


Barbell Class – 715pm (all levels welcome)

10 sets:
0:20 row sprint
3 thrusters (increasing weight)
1:00 row (75%)
rest 0:40


Part 1 isn’t just a sweat sesh – it is also preparing your hips (think: “core-to-extremity”) for the explosiveness you’ll need in Part 2.

Monday – November 25

24 Minute Alternating EMOM

1: 10 KB Swings + 10 Wall Balls (20/14)

2: 3 Heavy Power Cleans

3: 15/12 Cal Row (50 second cap)

4: 3 Muscle Ups OR 6 Chest to Bar Pull Ups OR 9 Pull Ups

*Not recording results

____________________________________

The work within the odd minutes will be fast and intense with a need of urgency. When you get the the barbell and rig respectively, you can afford to take an extra breath or two, but make sure you move crisply!

Saturday – November 23

Teams of 2:

AMRAP 5:
P1: 15 sit ups
P2: Max double-unders

— Rest 2:00 —

AMRAP 5:
P1: 6 burpees
P2: Max hang DB squat cleans

–Rest 2:00–

AMRAP 5:
P1: 15 air squats
P2: Max push ups

–Rest 2:00–

AMRAP 5:
P1: 1 rope climb OR 3 strict pull ups OR 7 ring rows
P2: Max DB thrusters


Today is an interval, high intensity day – 5:00 on, 2:00 off. Get your stations done – don’t leave your partner hanging at those max effort movements! Today is a good day to work on double-unders

Friday – November 22

Part 1:
Strict press
3 x 5

Push press
3 x 3

Part 2:
AMRAP 10:
10 box jumps (24″/20″)
5 deadlifts (205/125)
10 hang DB snatch (5 right / 5 left)
5 chest-to-bar pull ups (no butterfly permitted)


Pushing a barbell is about developing both strength and mobility.  With the repetitions for today you’ll be able to push your muscles but also reinforce proper bar path.  Hit a quick burner with today’s AMRAP!

Thursday – November 21

3 rounds
400m run
12 KB swings
12 step ups
12 push ups

-Rest 1:00-

2 rounds
400m run
18 KB swings
18 step ups
18 push ups

-Rest 1:00-

1 round
400m run
36 KB swings
36 step ups
36 push ups

*30-minute cap*


*As we are coming off of the high stress on your nervous system from The Open, use today to rev up your engine, but not overload it.  The rest periods are meant to help you with a quick reset, and if you are feeling good then put the pedal to the metal.