Monthly Archives: November 2016

12-1

-buy in(3 rounds)

10m-duck walk

10m-bear crawl

10m-lunge
-skill/ strength(Tabata)

-flutter kicks

-swings
-W.O.D.

3 min. – jumping rope

Then

60-mtn climbers

60-burpees

60-air squats
-cash out

2-30 sec. sprints

Roll/stretch

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11-30

-Buy in(3 rounds)

10-swings

10-up downs

10-pass throughs
-skill/strength(10 min. Emom)

1st-1 snatch + 5-overhead squats( no more than 65% of your max.)

2nd-(10-12 )bent over rows use the weight you choose on snatches!
-W.O.D.(10 min. AMRAP)

3-clusters 115/75

6-toes to bar

9-chest to bar pull-ups
-cash out

3-arm bars each side

Roll/stretch


11-29

-Buy in(3 rounds)

5-wall squats

15-bar touches
-skill/strength(reverse tabata handstand holds) 10 sec. work/ 20 sec. rest
-W.O.D.(12 min. AMRAP)

20-double unders or 60 singles

10m-bear crawl

*at some point row 1000m*
-Cash out

1-1min. Sprint

Roll/stretch


11-28

-Buy in(3 rounds)

10-good mornings

15-air squats

20-jumping jacks
-skill/strength 12 min. (E2mom)

1st 2 min.(10)-floor presses + 1-TGU(R)

2nd 2 min.-(10)-floor presses + 1-TGU(L)
-W.O.D.(8 min. AMRAP)

6-kettlebell step-ups goblet style (20 in. Box) 53/35

12-box over burpees(both feet need to touch the top of the box and no hands on the box)
-cash out

1 min.-bar hang

Roll/stretch


11-24

Happy Turkey Day to all!!!🦃

8:00 a.m. And 9:00 a.m. Classes only 

No daycare 


11-23

-buy in(3 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-skill/strength(6 min. Emom)

1-power clean + 2-lunges( 1L+1R) Curtis P complex
-W.O.D.(12 min. AMRAP)

20-slam balls 20/10

10m-run

20-push-ups

10m-run
-cash out

Roll/stretch


11-22

-buy in(3 rounds)

10-pass throughs

5-push-ups

10-jumping jacks
-W.O.D.

5 min. 

Ski erg-12 calories

Bike

Battle rope

*rotate after every 12 calories on the ski erg*

(1 min. Rest)

5 min.

20-Russian twists (25 lbs)

10-good mornings (bar)

(1 min. Rest)

5 min.

5-pull-up

30-double unders or 90 singles
-cash out

1min.-couch stretch

Roll/stretch