Monday
Tabata Skill Accessory:
8x :20on/:10 Off p Station
Complete 1 Station and then the 2nd
1) Active Hang (Knuckles to the ceiling, thumb on index finger nail, shoulder blades together & down)
2) Handstand Hold or Low Box Plank Hold
Workout: Have Fun
15:00 to Complete 4 Rounds
2 Wall Climbs
12 Rotational Slams
Sprint to Gate
Walk Back
And then, at 15:00
1 RFT
2 Wall Climbs
12 Rotational Slams
Gate Run
Tuesday
Strength & Fun:
At 0:00, EMOM x3
7 - 7- 7 Thrusters (95#/65#)
1 Rope Climb
At 6:00, EMOM x3
5 - 5 - 5 Thrusters (115#/75#)
1 Rope Climb
At 9:00, EMOM x3
3 - 3 - 3 Thrusters (135#/85#)
1 Rope Climb
Workout: 12:00 AMRAP
3-2-1 p/ Leg
KB Front Rack Step Back Lunge (53#/35#)
18 Sit Ups
Wednesday - Veterans Day
Regular Schedule
Workout: “21 Guns”
400m Run
21 HR Push Ups
21 Box Jumps
15 Burpees
9 Pull Ups
Thursday
Workout: Hike & Bike
60 Russian Twists (15#)
60 Hollow Flutter Kicks
Suitcase Carry D&B (53#/44#) *
.5/.35 Mile Bike
————————————————————
50/40 Russian Twists (25#)
40 Push Up Plank Shoulder Taps
Suitcase Carry D&B (53#/44#) *
.3/.2 Mile Bike
————————————————————
30/20 Russian Twists (45#)
20 Lemon Squeezers
Suitcase Carry D&B (53#/44#) *
.1/.1 Mile Bike
*Switch Halfway Both Ways
Friday
WU:
2x (2:00-8:00)
Ladder D&B
10 Dead Hang Twists
10 Scorpion Tails
10 Rollie Pollies
2x Gentle Shuffle D&B
And then, 2x (10-16:00)
Ladder D&B
4 Crossbody Toe Touch p/ Leg
12 Eye Lvl Kb Swings (~35#/26#)
12 Ring Rows
2x Fast Shuffle D&B
*Brief the first section and then let them flow through the 2 rounds then brief the 2nd.
The Workout: For Time
15 - 12 - 9
Bent Over Rows (95#/75#)
12/9 Hey OH Kb Swings (70#)
2x Lateral Ladder
Rest 1:00
And then, After the 3rd time through the ladder
Alleyway Walk
And then, when you return
9 - 12 - 15
Bent Over Rows
12/9 Hey OH Kb Swings (70#)
2x Lateral Ladder
Rest 1:00
Saturday
Classes meet at 8am & 9:30am w/ Christian
Workout: 25:00 AMRAP
24/16 Cal Row
12 OH Squats (95#/65#)
6 Lateral Bar Burpees
REST 2:00