What's Going On?

November 13, 2017

11/13/17

Warm-up
2 Rounds
5 Hindu Pushups
5 Inch Worms
:30 Sec Down Dog
10 C and Ds

Row 500m
10 Box Jumps **Jump as hard as possible, take a breath or two between aggressive jumps
15 Jumping Barbell Good Mornings

November 10, 2017

11/10/17

Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts

November 9, 2017

11/9/17

Warm-up
Group Joint Mobility 10 Min

Every 3 Min for 15 Min (5 Rounds)
30 Doubles or Singles
15 Kettlebell Swings 53/35#

November 8, 2017

11/8/17

Warm-up
Coaches Choice
Skill
Advanced:
Strict Muscle Ups or Weighted MU
**This choice will go largely uncoached, This option is for athletes very comfortable with the movement.

Intermediate:
E :30 For 8 Min
Interval 1: 15 Sec Hang on Rings False Grip
Interval 2: :15 Sec Ring Support

November 7, 2017

11/7/17

Warm-up
2 Rounds
5 Inch Worm to Cobra
10 Bowler Squats
10 V Ups
10 Cossack Squats
:30 Shoulder circles in plank
Metcon
Metcon (Time)
25/18 Calorie Bike
25 Deadlifts 185/135
25 Toes To Bar

Pages

Site designed and developed by Gerrit Brands