Mon 11/23/20

5 x 5R/5L single-arm KB Floor Press + Roll
-superset with-
5x max reps Strict Pull Ups/Pull Up progressions

“Little Evil”
AMRAP in 8 minutes of:
6 2KB front-rack Box Step Ups 35#/26#
10 2KB Push Press
12 Burpees

Tues 11/24/20

“Workload”
AMRAP in 20 minutes of:
400m run (500m row)
parking lot lap 2KB Farmer Carry 53#/35#
5 Back Squats 185#/125# (from rack)

6:30pm Women’s Workout Class with Coach Jen

Wed 11/25/20

5 x 5 Strict Press
-superset with-
5 x 5 Bent Row

AMRAP in 8 minutes of:
30 (15R/15L alt.) Medball Toe Taps
15 Wallballs 20#/14#
10R/10L, alt. Floor Wipers 95#/65#

Thurs 11/26/20

**Please Note: On Thanksgiving 11/26 we will have one workout class at 9:00am; the gym will close for the rest of the day at 10:30am**
Have a happy and safe Thanksgiving!
“The Eliminator”
as many reps as possible in 15 minutes total:
5 minutes max rep Box Step Ups 24″/20″
4 minutes max rep Double Unders
3 minutes max rep Sit Ups
2 minutes max rep Mountain Climbers (L+R=1)
1 minute max rep hand-release Push Ups
total ALL reps for score

Fri 11/27/20

5 x 2 Deadlift

for time:
200m run (250m row)
20 Thrusters 45#/35#
200m run (250m row)
20 Toes-to-Bar
200m run (250m row)
20 Thrusters

Sat 11/28/20 / Sun 11/29/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting