Happy Thanksgiving!
Only 1 class today: 7:30am-9:00am
Jenna will be coaching a special workout, you won't want to miss it!
Warm Up
Couch stretch, 1 min. each side
2x:
Crab walk, bear crawl around room
10 supermans/hollow rocks on bar
10 wall balls
20 light russian KB swings
20 lunges
Strength
Overhead squats
5 x 5
WOD
3 rounds
1 min. max effort/30 sec. rest of:
Back squats
Arm curls
Push press
SDHP
45/35 for all movements
Post
50 med ball sit ups (each) with partner
Warm Up
3 mins. singles
PVC shoulders
2x:
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
2 clusters per minute (clean + thruster)
As heavy as possible, using the same weight throughout
WOD
For time:
200m run
40 KB swings 35/25
10 T2B
30 KB swings
10 T2B
20 KB swings
10 T2B
200m run
Post
Mobility ball on shoulders
Get to class a few minutes early to get pinched and enter the Holiday Hold'em! View the details here: Holiday Hold'em
Warm Up
Banded shoulders
200m run
2x:
20 hollow rocks
20 supermans
20 sit ups
Finish with 200m run
Skill
Double Unders and Singles
2x:
2 mins. max singles
rest 2 mins.
2 mins. max doubles
rest 2 mins.
WOD
6 min. pull up bar hold
Each time you come off the bar, run 400m
*Scale with bands and scale run to 200m
Post
4 x 25 Russian twists with weight plate
Warm Up
Hip openers
200m jog
1 min. squats
1 min. plank
1 min. superman
1 min. jumping jacks
200m jog
Strength
Power cleans
6 x 3
Build to heavy
WOD
For time:
400m run
50 wall balls
40 burpees
30 jumping pull ups
20 box jumps
30 push ups
40 sit ups
50 med ball slams
200m run
Post
Happy Friday!!
Warm Up
Pass throughs
1 min. singles
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Skill
Muscle ups!
WOD
No clock running!
400m farmers carry (either use dumbbells or added challenge of using weight plates in each hand, pinching them not grabbing through the barhole)
50 hand-release push ups
200m carry
*when everyone is done: 3 x 1 min. ME burpees, 1 min. rest, score is total reps
Post
2 mins. of circle of friends
Shoulder mobility
Warm Up
Couch stretch, 1 min. each side
Arm circles, ankle mobility, trunk twists
2x
20 hollow rocks to supermans, don't let hands touch floor, 10 each side
10 burpees
Strength
Back squats
5 x 10 as heavy as possible
WOD
5 RFT
30 DUs
20 med ball sit ups
15 med ball push ups
10 med ball jump overs
Post
50 med ball sit ups
50 med ball crunches (holding ball at chest, just bringing shoulders off the ground)
Warm Up
Banded shoulders, stretch calves and hamstrings
2 min. run around room: high knees, butt kicks, crab walk, skip, etc.
2x:
20 one-legged squats (scale with a box if needed)
20 push ups
Skill
3 x 20 shoot throughs
3 x max ring hold
WOD
9 min. AMRAP
20 push press 45/35
10 burpees
Post
5 mins. coach's choice
Banded shoulders
Mobility ball on feet
Warm Up
400m run/row
Pass throughs
2x:
20 box step ups
15 push ups
20 one-legged hip raises
5 burpees
Strength
Deadlift
10-8-6-4-2-2-10
Light to heavy, finish light
WOD
For time:
21-15-9
Toes to bar
Push ups
Box jumps 24/20
Post
75 ring hold leg lifts
Hamstring stretches
