Month: November 2016

  6:00am, 5:30pm (no yoga, Chelsea will be back next week at 6:30pm) skill work of choice (pick 1 or 2) 10:00 WOD: 9-6-3 of squat clean (135/95) box

  6:00am, 6:00pm WOD: tabata these: medball squat cleans seated ball toss weighted sit-ups wall ball press 16:00 strength: hang power snatch 1-1-1-1

  6:00am, 6:00pm Strength work: 3 front squat with :03 hold EMOTM for 7:00 WOD: 4 wall walks 16 candlesticks 24 push press 800m run 3 wall walks 8

  6:00am, 6:00pm 10 dumbbell power snatch 20 backwards jump ropes 10 box jumps 6 rounds Strength: deadlift 1-1-1-1

  8:30am strength: push press 1-1 push jerk 1-1-1 split jerk 1-1 WOD: ETMOTM for 17:00 2 ground to overheads 20 bicycles 10 reverse crunch 20 toe touch *

  8:30am with Coach Jason Partner Warm up: 6 alternating bear crawls, relay style (3 each) 60 weighted situps 6 inch worms alternating (3 each) 60 standing ball toss

  7:30am ONLY STRENGTH: back squat 3-3-3-3 WOD: 10 wall ball shots 10 knees to elbow 5 rounds MOBILITY: 2:00 mashing (rolling barbell on thigh) 2:00 rolling 2:00 pidgeon

  Happy Holiday! 11:00am-12:30pm open gym warm up: 400m row 30 second bushmans hold (inactive squat, hip opener) 20 Samson lunges (stationary lunge with arms up, opening chest) 10

  6:00am, 6:00pm WOD: 8 thrusters (75/55) 16 target touch 24 Russian twists (25/15) 10:00 amrap Strength: hang power snatch 3-3-3-3 * schedule reminder: Thanksgiving day, 11:00 AM –

  6:00am, 6:00pm WOD: “Chelsea” EMOTM for 30:00 5 pull ups 10 push-ups 15 squats when you get to the minute you can no longer complete rounder 1:00, continue