Wednesday 11.25.20

"Don't look for the third thing."

Pre-Class:

2:00 Cardio

1:00 Pass Throughs

1:00 Wall Pec Stretch Each Side

Warm Up:

3 Rounds Increasing Weight Each Time

5 Deadlifts

5 High Pulls

5 Strict Press

5 Push Jerk

AMRAP 3:00 Rest 3:00 X 3 Rounds:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rd 1: 115/80

Rd 2: 135/95

Rd 3: 155/115

Tuesday 11.24.20

"You make a living with what you get. You make a life with what you give."

Pre-Class:

2:00 Cardio

1:00 Handstand Hold

1:00 Pass Throughs

1:00 Banded 3 Way Shoulder Stretch Each Side

Warm Up:

3 Rounds

9/7 Cals Bike/Ski

:30 Spiderman Each Side

:30 Dead Hang Hold

10:00 Building Strict Press

15-12-9

Handstand Push Ups (Z-Presses)

Toes To Bar

200 Double Unders

12-9-6

Handstand Push Ups

Pull Ups

150 Double Unders

9-6-3

Handstand Push Ups

Chest To Bar Pull Ups (Bar Muscle Ups)

100 Double Unders

Monday 11.23.20

"Give what you didn't get."

Pre-Class:

2:00 Cardio

1:00 Front Rack Stretch

1:00 Banded Shoulder Distraction Each Side

Warm Up:

4 Rounds

10 Cossack Squats

25' Dumbbell Death March

10 Goblet Squats

10 Rhomboid Pulls

4 Rounds:

20/15 Cal Row

20 Wall Balls

20 Dumbbell Snatches

Extra Credit:

EMOM 8

Odd: 5 Front Squats

Even 10 Back Squats