Nov 13, 2016
Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
Low Box Back Squat
Performance:
Fitness:
*Your stance will be slightly wider than your typical back squat. The goal is to push your hips back far enough so that the shins are vertical during the lift.*
Conditioning
4 Sets:
In 4:00, climb the ladder adding 5 reps each round:
- Wall Balls (20/14)
- Calorie Row
- Overhead Squats (75/55)
- Toes to Bar
Rest 1:00
Performance may continue where you left off.
Fitness will begin back at 5.
Optional Independent Work
5 Sets:
- Hang Power Clean x 5 @ >75%
3 Sets:
- 8 Kettlebell Front Rack Reverse Lunge from 4″ Step per leg
- 8 Glute Ham Raise
- 8-12 Calf Raise
Nov 11, 2016
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 25:00 of:
- 200m Run
- 10 Kettlebell Swings (53/35)
- 10 Dumbbell Clean and Jerks (35/25)
- 20m Farmer’s Walk
- 400m Run
- 20 Kettlebell Swings
- 20 Dumbbell Clean and Jerks
- 40m Farmer’s Walk
- 600m Run
- 30 Kettlebell Swings
- 30 Dumbbell Clean and Jerks
- 60m Farmer’s Walk
- 800m Run
- 40 Kettlebell Swings
- 40 Dumbbell Clean and Jerks
- 80m Farmer’s Walk
Both partners will run together. All other work is divided however you decide.
Nov 10, 2016
Strength
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Ups x 5-10
- Strict Muscle Ups (no dip) x 1-3
Fitness:
- Box Handstand Push Ups x 5-10
- Partner or Feet Assisted Strict Muscle Ups (no dip) x 1-3
Conditioning
Complete as many rounds as possible in 25:00 of:
- 20 Calorie Row
- 18 Push Ups
- 16 Toes to Bar
- 14 Calorie Row
- 12 Dips on boxes
- 10 Chest to Bar Pull Ups
- 8 Calorie Row
- 6 Handstand Push Ups
- 4 Bar Muscle Ups
Fitness:
- 20 Calorie Row
- 18 Push Ups
- 16 Knee Raises
- 14 Calorie Row
- 12 Feet Assisted Dips on Boxes
- 10 Jumping Chest to Bar Pull Ups
- 8 Calorie Row
- 6 Box Handstand Push Ups
- 4 Strict Pull Ups or Ring Rows
- 4 Dips or Feet Assisted Dips
Optional Independent Work
3 Sets:
- 5-10 Plank Turns per side
- 12 Dumbbell Tricep Skull Crushers
- 3 Kettlebell Bottoms Up Turkish Get Ups per side
Nov 9, 2016
Strength
Rack Pull (4″ below knee)
Performance:
Fitness:
*For the rack pull, you will set the barbell on top of bumper plates that set the barbell 4″ below the knee. You will deadlift the bar to full extension from there and lower the barbell under control back on top of the plates.*
Conditioning
Every minute, on the minute, for 20:00:
- Wall Balls x 12
- Burpees x 12
- Calorie Row x 12/10
- Box Jumps x 12
*After each successful round, add one rep. Once you cannot complete the required work, restart the next round back at 12.
Optional Independent Work
5 Sets:
- Hang Power Snatch x 3 @ 75-85%
Nov 8, 2016
Strength
Barbell Thruster (from ground)
Performance:
Fitness:
Conditioning
5 Sets:
Complete as many rounds as possible in 2:00 of:
- 3 Rope Climbs
- 7 Thrusters @ 40-50% of 1 rep max thruster
2:00 Active Rest
Fitness:
- 1 Rope Climb Drill + 12 Ring Rows
- 7 Dumbbell Thrusters
Optional Independent Work
3 Sets:
- 6 Overhead Squats
- 5 Bar Muscle Ups
- 12 Dumbbell Strict Press
