Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
16 Turkish get ups
Heavy as possible for last 8
WOD
50 manmakers 40/25
*15 min. time cap
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
10 min. Cindy
then
2k row
1k row
500m row
1k row
2k row
1:1 rest
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 5 @ 70%
30 Russian twists with weight in between sets
WOD
50-40-30-20-10
Alternating DB snatch 40/25
Wall balls 20/14
Post
Coach’s choice
Barbell 5:45am, 7:00am, 5:15pm, 6:30pm
Warm Up
Breathe. Stretch. Move.
Mobility
Shoulders, lats, and hips
Barbell
Overhead Squats
10-8-6-4-2-4-6
As heavy as possible with beautiful form each set
Ascend in weight as reps decrease, then repeat the 4-6 weights, they should feel better 2nd time
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
Ski 500m
Row 500m
Ski 500m
Row 500m
*All times should be with in 10 seconds of your 500m max
Double under practice
4 rounds
100 DUs
400m run
Post
Coach’s choice
GOOD NEWS!
Yoga on Sunday nights will continue through the winter. Lena has offered to continue teaching her Restorative Yoga class Sundays 5:15-6:15pm. If you haven’t been to this class yet, we highly recommend it!
Warm Up
Breathe. Stretch. Move.
Strength
Back squat
4x10
3 second pause at bottom
Build to heavy
In between each set:
4x10 push ups
3 second lower
WOD
100 push press for time 95/65
Every time the bar is set down, 25 burpees
Post
Coach’s choice
Thanksgiving Day WOD!
2 class times only
8am and 9:30am
Get a workout in before celebrating with friends and family!
Warm Up
Breathe. Stretch. Move.
Strength
10-9-8-7-5-4-3-2-1
Even - Back Squat
Odd - Front Squat
*Build to heavy front squat 70-80%
WOD
30-20-10-5
Thrusters 65/45
Burpees over bar
*Do not set bar down once picked up
20 min. time cap
Post
3 rounds
1 min. wall sit with plate extended
