9 and 10am classes only today!
“12 Days of Thankfulness”
1 30 D/U’s
2 Muscle-Ups/ jumping
3 Goblet Squats (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Lunges with Dumbbells (55/35 lbs)
11 SDHP 53/35
12 Man-Makers (45/25 lb DBs)
5AM CLASSES THIS WEEK STRENGTH: PUSH PRESS 5X5 @50% 21-18-15 PUSH JERKS TOES TO BAR
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%
Strength: Every :30 for 5 min 5 Power Snatch 115/85 With a 23 min Clock Complete: “Annie” 50-40-30-20-10 D/U 2:1 Sit-Up then.. 5 rounds of 10 Power Clean 155/105 10 Shoulder to Over Head 155/105 10 Bar Facing Burpee
5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
9AM CLASS TODAY!!!! Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run