1. Conditioning 21-15-9-15-21 Power Cleans 135/95 Push-Ups 40 DU After each round 2. Weight Lifting- Pick 2 Front Squat-Heavy Single OHS-Heavy Single Snatch Balance-Heavy Single Snatch-Heavy Single

Team Work Saturday Teams of 2: One person working at a time Sandbag run – if weather permits, if not the rower will be used. -mailbox and back, 200 meter row -man hole and back, 300 meter row -stop sign and back, 400 meter row 60 Power cleans (95/135) 30 synchronized burpees over the bar […]

1. Team Tuesday With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row after every round. B. 12-9-6 Burpee Facing Box Jump Overs, 24/20 50 double unders after every round C. 9-6-3 Burpee Facing Box Jump Overs, 24/20 40 air squats after every round Athlete 1 completes all of “A” (the […]

1.)  3 rounds for time: 500 m row 12 thrusters 65/95 21 med ball sit-ups 15/20 2.)  3 rounds of Max reps chest to bar pull-ups (rest as needed between sets) 3.)  1 rep max front squat Tomorrow starts the first day of our December Challenge- WALL SITS !!!  20 sec hold- – hips must […]

WOD “Feast Gone Bad” 3 rounds for time, 1 minute at each station; row for calories push press 65/95 double unders power cleans 65/95 walking lunge steps with sandbag 40/60 REST! (you’ll be THANKFUL for rest!) Thanksgiving schedule: Thursday 1 class 7 a.m. Friday 5:15, 6:15, & 8:30 a.m. Saturday no class