Weekly Programming: 11/20 – 11/26

Thanksgiving Schedule

Thursday 11/23 — 9:30 a.m. only
Black Friday, 11/24 — CLOSED
Saturday 11/25 — 9:30 am only
Sunday 11/26 — 10:30 am only


Monday, Nov 20, 2017

L200

A.
4 Rounds:
– 6 Front Squats
– Rest: 0:20
– 5 Box Jumps (30/24) (Rest 0:03 btwn box jump – step down)

Rest: 2:00 b/t rounds

B.
5 Rounds for Max Cals/Reps:
– 0:30 Max Cal Row
– Rest 0:30
– 1:00 Max KB Swings (55/35)
– Rest: 2:00

L100

A.
4 x 8 Front Squats

B.
5 Rounds for Max Cals/Reps:
– 0:30 Max Cal Row
– Rest 0:30
– 1:00 Max KB Swings (55/35)
– Rest: 2:00

 


Tuesday, Nov 21, 2017

L200

A.
Clean & Jerk: 1RM

B.
5 Rounds for Time:
– 5 Shoulder to Overhead (135/95)
– 10 Toes to Bar
– 20 Double-Unders

L100

A.
4 x 8 DB Push Press

B.
PARTNER WORKOUT

4 Rounds Each for Time:
– 10 Wall Bals (20/14)
– 10 Burpees
– 10 V-Ups

*Partners alternate rounds


Wednesday, Nov 22, 2017

L200

A.
1RM Weighted Pull-Up

Rest: 2:00 btwn attempts, take about 6 attempts to max out.

B.
AMRAP 10:00
– 200 Meter Run
– Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

L100

A.
4 x 5 Eccentric Pull-Ups
(Partner assisted up; 0:05 descent)

B.
AMRAP 10:00:
– 250m Row
– 6 Dumbbell Man-Makers

 


Thursday, Nov 23, 2017

Thanksgiving schedule — 9:30 AM class ONLY

L100 and L200

A.
For Time:

5 Rounds:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Then, 4 Rounds:
– 8 Handstand Push-Ups
– 15 Kettlebell Swings (55/35)

Then, 3 Rounds:
– 15 Box Jumps (24/20)
– 15 Toes-to-Bar

Then, 2 rounds:
– 20 Wall-Balls (20/14)
– 30 Russian Twists (45/25)

Then, 1 Round:
– 50 Burpees

 


Friday, Nov 24, 2017

Thanksgiving schedule — NO CLASSES

 


Saturday, Nov 25, 2017

Thanksgiving schedule — 9:30 AM class ONLY

L100 and L200

A.
Back Squat 1RM

B.
AMRAP 10:00:
– 5 Box Jumps (30/24)
– 5 DB Thrusters (50/35)

 


Sunday, Nov 26, 2017

L100 and L200

A.
PARTNER WORKOUT

For Time:
– 2K Row
– 80 Wallballs 20/14#
– 60 Hang Power Cleans 95/65
– 40 Push Jerks 115/75
– 100 Double-Unders
– 800m Run

*P1 works; P2 Rests; Partition reps as desired; partners run together