Friday November 29, 2019

ONE CLASS AT 11 AM

warm up:

10 hanging shrugs

10 scap push ups

10 plate jumps

Skill/Strength:

tba

Solo or Partner Workout:

8 min AMRAP

10 devil presses 50/35’s

15 strict chest to bar pull-ups or ring rows

20 cal bike or row

25 step back lunges 50/35’s

30 alternating squats 50/35

rest 4 min

8 min amrap

rest 4 min

8 min amrap

THANKSGIVING DAY

Do 1-3 rounds depending on mindset and readiness for a workout like this…

7 minutes of :20 burpees/:40 jumping lunges

during the :20 work to get a consistent number of burpees each minute. A great goal is 4-6. Then use the :40 to get as many jumping lunges as possible. If your up to it, rest three minutes and do another 7 minutes of work.

Wednesday November 27, 2019

IM60

30 min EMOM

Min 1: 16/12 cal row

Min 2: 12/9 cal bike

Min 3: 12/9 cal ski

You may increase or decrease cal per round to fit your ability. On the final round of each movement try to maximize calories and the total of those three movements is your score.

Optional Post workout: 12 down to 1

KB swings 53/35

SDHP 53/35

Tuesday November 26, 2019

IM60

Skill/core: w/a partner

5 min AMRAP

partner 1: 10 sit-ups

partner 2: plank hold

5 min AMRAP

partner 1: 10 hollow rocks

partner 2: plank hold

Workout: Cindy

20 minute AMRAP

5 pull-ups

10 push ups

15 air squats

IM30

Cindy Jr.

15 min AMRAP

5 ring rows

10 push ups

15 squats

IMrecovery

2 min Quad/Hip wall-R

1 min Warrior-R

2 min Quad/Hip wall-L

1 min Warrior-L

2 min seal

1 min Squat hold

IMbuild

1 Hang power clean+front squat every 2:00 x 14:00

5×5 clean deadlift

4 supersets not for time<…

Read More

Monday November 25, 2019

IM60

The Total

On a 45 minute clock find a 1 rep max for each lift:

Back squat

strict press

Deadlift

Finish each movement before moving to the next.