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Week of November 8th

What a turnout this Saturday and a huge thank you for all that made it out and donated. Really appreciate you all.


Now, as of now, our Saturday morning class will be moved to 9am. We're excited to hopefully see even more of you guys on a Saturday morning.


Monday

Version 1 (V1) and Version 2 (V2)

Every 3:00 for 5 Sets (15:00):

-10 WallBalls

-3x 1 1/4 Tempo Front Squat, 0:03 down 0:03 up

-6 Push Press, 0:03 lower


Tuesday

V1

15:00 AMRAP:

-1 Mile Run, buy in

Then, with remaining time:

-30 Power Cleans

-20 Power Cleans

-10 Power Cleans

-Single Power Cleans


V2

15:00 AMRAP:

-1 Mile Run -OR- 2000m Row, buy in

Then, with remaining time:

-30 DB Snatch, alternating

-20 DB Snatch, alternating

-10 DB Snatch, alternating

-Single DB Snatch, per arm


Wednesday

V1 & V2

30:00 AMRAP:

10-15-20-25, etc

-Calorie Bike

20-30-40-50, etc

-Calorie Row

-15 AbMat Situps

-15/15 Russian Twists

-15 V-Ups


Thursday

V1 & V2

Every 2:30 for 3 Sets (7:30):

-8 Tempo Bench Press

-Max Diamond Pushups


Every 2:30 for 3 Sets (7:30):

-0:30 Ring Row Hold

-Max Tempo Ring Rows, 0:03 down 0:03 up


Friday

V1 & V2

Every 3:00 for 5 Sets (15:00):

-3 Tempo Deadlifts, 0:03 down 0:03 up

-8/8 Seated Banded Hamstring Curls


For Time:

-50 Box Jump Overs

-25/25 Deficit Revers Suitcase Lunges


Saturday

A SURPRISEEEE!!!


I mean, who doesn't love getting stronger?!

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