W.O.D.

Tuesday, November 24th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Partners AMRAP 20 25/21 Calorie Row (Rx+ 30/25) while partner holds bar in front rack 75/55 10 Partner Bar Facing Burpees 25 TTB (Rx+ 40) 10 Partner BF Burpees    

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Monday, November 23rd, 2020

STRENGTH & CONDITIONING CLASSES Strength Squat Snatch Skill work, 15 minutes to work heavy Conditioning 3 Rounds 400 m Run 18 Box Jump Overs 24/20 9 Squat Snatch 95/65 (Rx+ 135/95) BOOTCAMP CLASSES AMRAP 30 Cal Bike Plank DB Curls RKBS DB Tricep Ext Alt DB Snatch  

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Saturday, November 21st, 2020

STRENGTH & CONDITIONING CLASSES Teams of 4 A)Simultaneously: 2 bikes 20/17 Calories 2 Rowers 20/17 Calories B) Simultaneously: 200 DU 30 Synchro Burpee Box Jump Over

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Friday, November 20th, 2020

STRENGTH & CONDITIONING CLASSES Strength 5 x 5 Deadlift Conditioning For time: 30/24 Calorie Ski (Rx+ 125/85) 15 Alt Hang Ball Squat Cleans 100/70 30 Pull Ups 15 Alt Hang Ball Squat Cleans   BOOTCAMP CLASSES 40-30-20-10 Wall Balls Med Ball Russian Twist *In between each round, 500 m Row

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Wednesday, November 18th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean & Jerk 115/75 (Rx+ 135/95) *200 m Run between each set BOOTCAMP CLASSES AMRAP 25 12 Cal Ski 12 Single Leg Dead Lift 12 DB C & J 12 Box Jumps/ Step-ups 40 m Farmer’s Carry

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Tuesday, November 17th, 2020

STRENGTH & CONDITIONING CLASSES Strength EOMOM 12 3 Front Squats @ 80% Conditioning AMRAP 7 ascending reps by 3: 3 Burpees to Target 3 TTB 6 Burpees to Target 6 TTB 9 Burpees 9 TTB 12….  

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Monday, November 16th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Partners 5 Rounds 25/21 Calorie Row 25 Box Jump overs 24/20 25 Wall Balls 20/14 (Rx+ 30/20) 100 Double unders   BOOTCAMP CLASSES 7 x 3 min AMRAP; 2 min Rest 200 m Run 12 Goblet Squats Max Burpees

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Friday, November 13th, 2020

STRENGTH & CONDITIONING CLASSES Strength 1 rep Power Clean Conditioning AMRAP 12 5 Power  Cleans 135/95 (Rx+ 155/105) 10 TTB 30 DU BOOTCAMP CLASSES 35-25-15 Weighted Step-up to Reverse Lunge Ball Over Shoulder Sit Ups

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