Warm Up
Breathe. Stretch. Move.
WOD
40 min. Friday!
1 rep max deadlift
Cindy
Post
Coach’s choice
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!
