Nov 25/25.
Strength: Pull-ups / Core / St press 12 min EMOM: 1: 7 Strict pull-ups 2- 35 sec Hollow Hold 3- 7 Strict Press. WOD: 21-15-9 DL (155/225) C2B KBS (35/55) HSPU
Nov 24/25.
*** NO 7:30 am class on Nov 26 *** Strength : Power Snatch 10 min EMOM: 1 Power Sn + 1 Hang Power Sn. WOD: 18 min AMRAP 10 Thrusters 10 Bar over burpees 10 SDHP 30 Sit-ups.
Nov 21/25.
Strength: 12 min EMOM 1- 30 sec plank + 10/12 Pushups 2- 30 sec bar hang + 3 strict pull-ups 3- 30 sec BB hold above head + 7 strict press. WOD: 18 min AMRAP 20 V-ups 15 DL (105/155) 10/10 DB OH lunges (35/50)
Nov 20/25.
Strength: Bench Press 20 min to find a 3 rep MAX. WOD: 5 Rounds 4 Wall walks 8 Hang Power Sn (65/95) 12 T2B.
Nov 19/25.
Strength: C&J 6 sets > 90 sec. 1 Power Cl + 1 Hang Power Cl + 1 Fr Sq + 1 Jerk. WOD: 3 Rounds 15/20 Cal Row 25 WB 12/15 Cal Bike 15 Burpee BJ