TUESDAY 11.21.17

TODAYS WORKOUT:





WEDNESDAY THERE WILL BE NO 5:30AM OR 5:30PM CLASSES
ALL OTHER CLASSES ARE OPEN!

CLOSED FRIDAY - ENJOY TIME WITH FRIENDS AND FAMILY!


BACK SQUAT
18 - 15 - 12 - 9 - 6 - 3
MAX REP KNEES-TO-ELBOW

5 HSPU
LUNGES
25 JUMPING JACKS
LUNGES
8 MIN. AMPRAP

MONDAY 11.20.17

TODAYS WORKOUT:


WEDNESDAY THERE WILL BE NO 5:30AM OR 5:30PM CLASSES
ALL OTHER CLASSES ARE OPEN!

CLOSED FRIDAY - ENJOY TIME WITH FRIENDS AND FAMILY!


5 HANG POWER CLEANS
3 POWER CLEANS
1 SQUAT CLEAN

16 MINUTE EOMOM
#1: 5 RING DIPS + 20 DOUBLE UNDERS
#2: 5 BOX JUMPS + 20 TOE TOUCHES





Friday 11.17.17

WOtD

Deadlifts
5 x 10

100m row
21 TTB
21 Push Ups
21 Box Jumps
-for time, 1 minute rest

250 row
15 TTB
15 Push Ups
15 Box Jumps
-for time, 1 minute rest

500m row
9 TTB
9 Push Ups
9 Box Jumps
-for time




Wednesday 11.15.17

WOtD

Bent over rows
Ring push ups
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

1 minute plank
3 burpees
5 strict pull-ups
20 floor sweepers
30 double unders
5 rounds











Tuesday 11.14.17

WOtD

1000m row
10 Bar - over Burpees
20 Push Press
30 Box Jumps
40 KB Swings
50 Sit Ups
60 Walking Lunges
100 Double Unders