November 2014

Strength:
1RM Back Squat

Metcon:
AMRAP7
10 Jumping Lunges
10 Pushups
10 V-Ups

5RFT:
10 Power Cleans (135#/95#)
10 HSPU
10 Box Jumps (24″/20″)

Open Gym 9am-12pm.

Holiday Schedule Reminder:
Wednesday 11/26 – No 8pm class.
Thursday 11/27 – 8am and 9:30am classes only.
Friday 11/28 – 9am – 12pm Open Gym only.
Saturday we are back to normal.

Strength:
AMRAP2
Bench Press (BW/70%BW)

Metcon:
Partner Relay

4 Rounds
400m Run

rest 4 minutes

4 Rounds
500m Row

Holiday Schedule Reminder:
Wednesday 11/26 – No 8pm class.
Thursday 11/27 – 8am and 9:30am classes only.
Friday 11/28 – 9am – 12pm Open Gym only.
Saturday we are back to normal.

Opener:
3 Rounds (not for time)
20 Hollow Body Rocks
Max HS Walk
3 Strict HSPU

Metcon:
EMOM12
Odd – 2 Rope Climbs (15′)
Even – Max Burpees

Score = Total Burpees

After Party:
GHD Situps 2×20
Back Extensions 2×20

Opener:
1RM Snatch

Metcon:
5RFT
10 DB Snatch (70#/50#)
100m Sprint

Strength:
Back Squats (70%)
5×5

Metcon:
“Karen”
150 Wall Balls (20#/14#)

Finisher:
100 Pushups

Barbell Club 10am.
Open Gym 11am-1pm.

Opener:
3 Rounds (not for time)
20 Double Unders
:20 HS Hold
10 Superman Rocks
10 Hollow Body Rocks

Metcon:
1000m Row
then
7 Rounds
7 Box Jumps (30″/24″)
7 T2B
7 KB Swings (70#/53#)
then
100 Double Unders

Part A:
5 Rounds
1 Power Clean (Build to 90% of 1RM)
10 Bar Burpees
-rest :90

Part B:
10-9-8-7-6-5-4-3-2-1
Front Squat (AHAP)
Even Rounds – 100′ Sled Push
Odd Rounds – 50′ Yoke Carry