201122 - Week Preview

MONDAY
(GOAL = Under 15 minutes)
Let’s crush them legs to start the week! Good little burner to get ya going!
FOR TIME
60 Back Rack Lunges
60 Russian KB Swings
(E2MOM 6 Lateral Burpees)

TUESDAY
(GOAL = 100 Alt. Push Presses)
Time to work on our rope climbs and for those that have conquered rope climbs….legless or extra landmine work!
EMOM 20:
1 - 2 Rope Climbs
2 - Rest
3 - Max Alt. Landmine Push Press
4 - Rest

WEDNESDAY
(GOAL = Into the round of 16)
Heavy strength work then a quick little burn out!

Deadlift
Every 2 minutes for 8 minutes:
4 Deadlifts
Every minute for 4 minutes
2 Deadlifts

Then…
AMRAP 8:
4 - 8 - 12 - 16 …
DB Hang Cleans
Toes to Bar

THURSDAY
(GOAL = Have a good time!)
THESE CLASSES WILL BE LIMITED TO 6 PEOPLE DUE TO THE AMOUNT OF MOVEMENT IN THIS WORKOUT!
Classes @ 7AM, 8:30AM, 10AM
”Visiting the Girls”
You and your partner must go to each of the 5 houses and complete the work at that house but you may do it in any order you’d like!

”ANNIE”
50-40-30-20-10
Double Unders
Sit Ups

”JACKIE”
1000m
50 EB Thrusters
30 Pull Ups

”NANCY”
5 Rounds
15 Overhead Squats
400m Row

”CINDY”
10 Rounds
5 Pull Ups
10 Push Ups
15 Squats

” Isabel”
30 Snatches

FRIDAY
(CLOSED)
No classes today!
Enjoy a good day of social distancing and tasty food/drinks!