Week of November 20, 2022

Reminder we will be running classes at the new location this week!

Day 1
Part A
Strength Circuit
5 Rounds
30s Work/15s Rest
DB Glute Bridge
Lat Pulldown
Arnold Press
GHD Situps

Part B
5 Rounds (25min workout)
1 min Ball Slam
1 min Box Jumps
1 min Pushups
1 min Alt DB Snatch
1 min rest

Day 2
Part A
4-5 Sets
8/leg DB Bulgarian Split Squats
8 Heavy KB Swings

Part B
30-25-20-15-10
Calories Rowed
Push Press

Day 3
Part A
Every 2 minutes on the 2 minutes for 16 minutes
1 Clean + 2 Squats + 1 Jerk

Part B
21-15-9
Burpees
Thrusters 95/65
100ft 30lb Slam Ball Carry at after each (3x total)

Week of November 14, 2022

Day 1
3 Rounds, 30 seconds + 15 seconds rest
DB Glute Bridges
Hanging Knee Raises
GHD Back Extension with weight
DB Bent Over Row

Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish5-6 Sets


Day 2
4-5 Sets
6 Push Jerks
2 Turkish Getups

AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.

Day 3
EMOM for 10 minutes
3 Hang Snatches (not power!)

6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.