Nov 18 – 24, 2019

We’re supporting the Carolina Family Services this year! Please choose a gift off of the list in this post. They have already received all of the food items they need for this year. All gifts need to be returned by December 6. Please leave gifts around the Christmas tree unwrapped in a bag with the tag from the tree attached so the gift can get to the correct Recipient.

On December 7 Caitlin is hosting a kipping clinic. If you’re close to kipping or you’re feeling like your technique could use a tune up, get in here!

 

Holiday Schedule:

Thanksgiving: 1 Class at 9am with Caitlin.

Black Friday: Classes at 9am, Noon, and 4:30pm with Open Gym available from 8:30 am until 6:00 pm.

 

Programming album for this week: Children of Fire by Oh, Sleeper.

Monday November 18, 2019

1A. Back Squat up to 8RM then 3 sets of 5-6

1B. Progress your deficit banded push ups for 4-6 sets of max reps.

3 Rounds for time of:

5 Power Clean + Front Squat + L/R Lunge + Push Press

10 Burpee Pull ups

Rx: 135/95

Rx+: 185/110

Tuesday

1A. Power Snatch 5 sets of 3 between 70-80%

1B. Weighted Hip Extensions 4 sets of 10.

AMRAP 20

5 Handstand Push ups

10 Box Jumps 24/20

15 Abmat Sit ups

Rx+: Strict HSPU, 30/24, Weighted Sit ups 25/15

 

9 am Sweat Class WOD

AMRAP 24

15/20 Cal Bike/ 400m Run(alternate bike/run each round)

5 DB Strict Presses

10 Box Jumps 24/20

15 Abmat Sit ups

Wednesday

1A. Sumo Deadlift 4 sets of 6 @8 RPE.

1B. 3 sets of 2 Rounds of Cindy Strict.

3 Rounds of 1 minute per station:

Calorie Row

Russian KBS 53/35

Goblet Squat 53/35

Alt. KB Power Clean 53/35

Rest 1 min.

Thursday

1A. Weighted Dips 4 sets of 8

1B. Bent over Lateral Raises 3-5 sets of 10

6 Rounds for time of:

8 Toes-to-bar

16 Wall Balls 20/14

50 Double Unders

Rx+: 12 Toes-to-bar, 10’/11′ Target, 75 Doubles

 

9 am SWEAT WOD

E3MOM for  7 rounds

8 Burpees

16 Wall Balls 20/14

50 Double Unders or 25 OTB hops

 

Friday

1A. Front Squat 5×5 with 75% on 2 minute clock.

1B. 3-5 sets of HSPU with 2 RIR.

2. Fran

21-15-9 Rep rounds of:

Thruster 95/65

Pull ups

3. Teams of 3: 3 rounds of :45 max effort bike. Rotate as soon as partners complete rounds. Score = avg calories.

Saturday

Partner DT

10 Rounds for time of:

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerks

Partners alternate on completed rounds.

Rx+: 185/125

 

9 AM Sweat WOD

24 Min AMRAP

10 KB Deadlift

15 Russian KBS

20/15 Cal Row

25 Push Ups

Sunday

AMRAP 18

50 ft DB Bear Crawl

40 Mountain Climbers

150 ft DB Overhead Walk

10 DB Thrusters

Rx: 50/35