Sunday, November 18 – Saturday, November 24

Posted on November 18, 2018 by Anna Follman

WORKOUTS OF THE WEEK

Sunday, November 18 – Rest Day

 

Monday, November 19

WOD: 32 Minute EMOM

Minute 1:

• 10 MB Clusters

Minute 2:

• 10 Calorie Row [PL] Bike [EP]

Minute 3:

• 16 Alternating Lunges

Minute 4:

• 8 Burpees

 

Tuesday, November 20

WOD 1: 13 Minute AMRAP

• 12 KB Deadlifts
• 12 Slam Balls
• 12 MB Sit-Ups

WOD 2: 13 Minute AMRAP

• 15 KB Swings
• 15 Box Step-Ups
• 15 Toes to Rig

 

Wednesday, November 21

Max Efforts (x5)

• 1:00 Max Row, calories
• 1:00 Rest
• 1:00 Max Ring Rows
• 1:00 Rest
• 1:00 Max DB Thrusters
• 1:00 Rest
• 1:00 Max Skaters
• 1:00 Rest

 

Thursday, November 22 – CLOSED ALL DAY.

Happy Thanksgiving!!

 

Friday, November 23 – Classes at 9:30AM & 10:30AM Only.

Join us for the 1st annual “Post-Gobble Woddle” workout at both locations! The workout will be a partner “bootcamp style” workout. Friends & family are welcome, please have them arrive a few minutes early to fill out the online waiver.

Partner WODs: AMRAP’s

5 Minute AMRAP

• 150M Row
• 4 Burpees over the Rower

*Partner 1 completes a full round, followed by partner 2.

5 Minute AMRAP

• 15 Wall Balls (14/20) (10/10)

*While other partner holds a plank. Partner 1 completes a full round, followed by partner 2

5 Minute AMRAP:

• 12 Alt. DB Snatch

*While other partner completes max sit-ups. Partner 1 completes a full round, followed by partner 2.

5 Minute AMRAP:

• 10 Box Jump Overs (20/24)

*While other partner holds a plate (25/45) overhead. Partner 1 completes entire round, followed by partner 2.

5 Minute AMRAP:

• 10 Slam Balls
• 10 Slam Ball Thrusters

*Partner 1 completes entire round, followed by partner 2.

 

Saturday, November 24 – Regular Classes — [No Open Gym or Free Intro Today]

HERO WOD: 6 Rounds for Time

“Dork”

• 60 Double Unders or 120 Single Unders
• 30 KB Swings (35/55)
• 15 Burpees

*35 minute HARD time cap. Modify double unders with 120 single skips.