Wednesday 11/29/17

Warm Up: 4 minute AMRAP 10 calorie row 10 strict press MetCon 1 mile run for time (10 min cap) ~then~ 15 minute AMRAP -20 Dumbbell Shoulder-to-overhead -10 Dumbbell Front rack walking lunges -5 Ring Muscle Ups

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Tuesday, 11/28/17

Partner Up! Warm Up: 1/2 Tabata Row 1/2 Tabata Slamball 20 Overhead squats with empty bar Skill: 10 Min EOMOM (every other minute on the minute) 5 overhead squats (light to moderate/Focus on technique) Strength: Deadlifts 5×3 (Heavy) Accessory: Superset 3x (1 minute rest between sets) – 10-12 bent over barbell row (pick load) – […]

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Monday, 11/27/17

Warm Up: 3 steady rounds: -5 High hang muscle cleans -5 burpees -5 Position 2 to 1 transitions -5 Jumping squats Oly: 12 minute EMOM Min 1 – 4: -2 High hang Cleans @ 60% Min 5 – 8: -2 Low Hang Cleans @ 60% Min 9 – 12: -2 Touch and Go Cleans @ […]

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Thanksgiving Schedule

NO CLASSES ON TURKEY DAY NO CLASSES ON BLACK FRIDAY REGULAR 9 AM TEAMWOD ON SATURDAY ** Workout Ideas for Thursday and Friday Listed Below** Conditioning) With a 30 minute clock, – Run 15 minutes out, -Turn around and run 15 minutes back. * Record “total distance” and “distance away from start point at the […]

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Wednesday, 11/22/17

Warm-up: 6m AMRAP: 5 HH Muscle Cleans 45/35 5 Pause Front Squats 5 Strict Presses 10 Bent Over Barbell Rows Oly: Clean and Jerk 3 Sets of: 2 Clean DL + 1 Clean + 1 Jerk 80-85% Conditioning: “Fran” 21-15-9 Thrusters 95/65# Pull-ups

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Tuesday, 11/21/17

Warm-up: 6m AMRAP: 10 Pause Goblet Squats 10 KB Good Mornings 20 KB Rows 10 Push-ups Strength: Deadlifts Build to a Challenging 5 Rep DL ~75-80% Conditioning: 25m Time Cap 4 Rounds For Time: 10 Clean and Jerks 135/95# 10 Bar Facing/Over Burpees 400m Run

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Monday, 11/20/17

*Photo by Ashley Helliwell Warm-up: 6m AMRAP: 10 Banded Lat Pull Downs 20 KB Rows 10 Good Mornings 12 Push-ups Skill: Pull-ups/Muscle-ups 7m AMRAP 40 Double-Unders (80SU’s) 5 MU’s/10PU’s Conditioning: “Death Wish” Every 6 minutes for 30 minutes, complete: 500m Row Sprint

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Friday, 11/17/17

Warm-up: 6m AMRAP: 5 HH Muscle Snatch 45/35 5 Pause OHS 45/35 5 Two to One Transitions 45/35 20 Sit-ups Oly: Snatch EMOM Min 1-5: 2 Hi-Hang Sn at 66% Min 6-10: 2 Lo-Hang Sn at 66% Min 11-15: 2 TnG Snatch at 66% Conditioning: 6 Sets of 1m AMRAP 15 Wallballs 20/14# AMRAP Toes […]

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Thursday, 11/16/17

RECOVERY DAY! Today we have a nice cardio session followed by 30 minutes of mobility. Today is very important in terms of maximizing recovery and preventing injury! Don’t skip! If you have already had a “rest day” this week, we will have a more intense option for you on the conditioning portion, but we will […]

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Wednesday, 11/15/17

*photo by Ashley Helliwell Warm-up: 6m 6m AMRAP: 10 Pause Back Squat 45/35 10 Good Mornings 45/35 10 Bent Over Barbell Rows 20 Sit-ups Strength: 23m Pause Back Squat 5×1 88% Conditioning: 14m 14m AMRAP 5 DB Snatch L (50/30) 4 OH DB Lunge 5 DB Snatch R 4 OH DB Lunge 20 Pull-ups

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