Partners or Individual, "Burn the Bird" For Time: 30 Clean & Jerks (135/95) Rest 5 minutes Then, 5 Rounds of: 15 Calorie Ski 15 American KB Swings (53/35) Rest 4 minutes Then, 4 Rounds of: 4 Pull-Ups 8 Push-Ups 16 Air Squats Rest 3 minutes Then, 3 rounds of: 15 Box Jumps (24/20) 15 Calorie Bike Rest 2 minutes Then, 2 Rounds of: 20 Wall Balls (20/14) 30 Sit-Ups Rest 1 minute Finally, Perform: 50 Burpees
***Class times 7:30am, 9am***
Partners or Individual, "Not A Gentle Stream" For Time: Row 500m, 15 OHS (135/95), 15 C2B Pull Ups, Row 500m, 15 OHS, 15 Bar Facing Burpees, Row 500m, 15 Front Squats (155/115), 15 Bar Facing Burpees, Row 500m, 15 Front Squats, 15 C2B Pull Ups, Row 500m, 15 Back Squats (185/135), 15 C2B Pull Ups, Row 500m, 15 Back Squats, 15 Bar Facing Burpees
***Classes 7:30am, 9am***
Happy Thanksgiving!! We are closed today and will reopen tomorrow. We are thankful for all of our members, and hope you enjoy your day!!
Partners or Individual, For Time: Run 1 Mile, "Diane" 21-15-9 Deadlifts (225/155) and HSPUs, Run 1 Mile
Stretch w/Remaining Time
Deadlift, Bench Press - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5
AMRAP 15: 75 DUs, 50 Lunges (ec), 25 DB Plank Rows (ec 50/35)
Stretch w/Remaining Time
Back Squat, Strict Press - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5
"Shot Caller" For Time: 5 Rounds, 21 Wallballs (20/14), 18 Alt DB Power Snatch (50/35), 15 Box Jumps (24/20), 12 T2B
In Partners, For Time: 2000m Row, 50 Power Cleans (155/105), 100 Sit Ups, 2000m Row, 20 Rope Climbs, 2000m Row, 50 Power Cleans (155/105), 100 Sit Ups (split reps, you go, I go)
Stretch w/Remaining Time
Deadlift and Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure)
AMRAP 9: 20 C2B Pull Ups, 10 Burpee DB Box Step Overs (50/35 on 24/20)
Stretch w/Remaining Time
Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure), Ring Dips - 10->1
For Time: Bike 5000m
Row Technique
Row: 1:30, 1:00, :45, :30, :20, :20, :30, :45, 1:00, 1:30 (rest time matches the row time). Score is total calories
AMRAP 12: 15 KB SDHP (62/44), 50 DUs, 15 KB Push Ups