What's Going On?

November 20, 2017

11/20/17

Warm-up
Group Mobility Then:

Every 5 Min For 20 Min
Run 200m
20 Russian KB Swings
30 Air Squats
40 Double Unders
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press

November 17, 2017

11/17/17

Metcon
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees

November 16, 2017

11/16/17

Warm-up
Group Joint Mobility 10 Min

AMRAP 16
100 M Farmer Carry Moderate
Waiter Carry Grid and Back R arm (Plate)
Waiter Carry Grid and Back L arm (Plate)
Overhead Carry Grid and Back R arm (Plate)
Overhead Carry Grid and Back L arm (Plate)

November 15, 2017

11/15/17

Warm-up
Coaches Choice
Skill
Advanced:
Establish Max Deficit Strict HSPU
then
2x4-6 Strict Deficit HSPU @50% Deficit

Intermediate:
Establish ME UB Strict HSPU
**Rest 3 Min
1 Set Of Kipping HSPU (try to meet or exceed your max strict)

Beginner:

November 14, 2017

11/14/17

Warm-up
20 Band Pull Aparts
20 Band Pull Downs
20 Band Face Pulls
20 Band Tricep Push Downs
20 C and D
1/2 Tabata Russian KB Swings
Metcon
Metcon (Time)
3 Rounds For Time
10 Power Cleans 135/95#

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