Thursday 11/14

Warmup ROMWOD Conditioning 100 Deadlift #185/125 10 Farmer’s Carry #50/35 80 KBS #55/35 10 Farmers Carry 60 Burpee Box Jumps (24/20) 10 Farmers Carry 100 Med Ball Twist #20/14

Wednesday 11/13

Warm-up • 20 cal Bike • Squat Hold • Pigeon Pose • Squat Hold • Twisted Cross 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Conditioning 4 RFT: •25 Thrusters #45/35 •5 Bar MU/10 Pullups...

Tuesday 11/12

Warm-up • 300 m Row 3 rounds: • 10 Walking Lunges • 10 Air Squats • Pigeon • Pike • Puppy Dog Strength Behind the neck Jerk 5 x 1 Conditioning For time: • 120-90-60 Double Unders • 40-30-20 Dumbbell Power Snatch...

Monday 11/11

Warm-up • 200 Single Unders • Front Rack • Wrist • Pigeon Pose 2 rounds: • 10 Cleans • 10 Front Squat Strength Squat Clean 15 min to find 1RM Conditioning “Armistice Day” Veterans Day WOD 22 min AMRAP 11 Power Cleans #135/95 11 Burpee over Bar 19 T2B 18...

Friday 11/8

Warmup 500m row before class Front Rack Stretch Spiderman Lunge Strength 15 min to est 1RM Front Squat Conditioning Partition any way For Time 40 C2B Pullups 80 Cals on Rower 120 Wall Balls #20/14 Cap 20...

Thursday 11/7

Warmup ROM WOD Conditioning 10 RFT 4 Barbell Complex(squat clean, S2OH, Back squat, S2OH) 10 KBS #55/35 10 Box Jump Overs 24/20