Saturday 11-28-20
“Burn the bird”
in teams of two
4 rounds
250m row, each, one at a time
20 kettle bell swings 53/35 each, one at a time
15 double unders, each, one at a time
100m run, each, together
5 burpees, each, one at a time
Friday 11-27-20
Warmup
50 double unders
3 round
10 power snatches 45/35
10 thrusters 45/35
10 deadlifts 45/35
2 min rest
wod
21-15-9-3
Thrusters 75/55
power snatches 75/55
toes to bar
Thursday 11-26-20
The gym is closed for thanksgiving.
Jill and I are thankful for all of our clients, past, present, and future, who have helped us build our gym family. Thank you!
Wednesday 11-25-20
** remember, no 6:30 pm class…**
Warmup
400m run
3 rounds
10 burpees
10 jumping jacks
10 situps
2 min rest
wod
front squats
5-5-5-5-5
Tuesday 11-24-20
Warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
2 rounds
800m run
3 min rest
1000m row
3 min rest
100 double unders
3 min rest
Monday 11-23-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
wod
7 rounds
10 burpees
20 situps
Sunday 11-22-20
Open gym 2:00-3:00
Saturday 11-21-20
In teams of two,
each person does half of:
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 burpees,
50 double-unders
Friday 11-20-20
Warmup
50 double unders
3 rounds
10 lunes
10 situps
10 pvc shoulder pass through
2 min rest
wod
snatch balance
3-3-3-3-3-3-3
These should start light, be very slow and controlled. The key word here is “balance”. What we are trying to do with this movement is get …
Thursday 11-19-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 snatch balance 45/35
2 min rest
wod
15 min AMRAP
-20 pushups
-50 squats