Sunday, November 18 – Saturday, November 24

Posted on November 18, 2018 by Anna Follman

Sunday, November 18 – Rest Day

Monday, November 19

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 8/24/18]

WOD: 15 Minute EMOM

Minute 1:

  • 14 Front Rack Dumbell Lunges

Minute 2:

  • 10 KB Deadlift + 10 KB Sumo DL High Pull (35/55)

Minute 3:

  • 2 Legless Rope Climbs

*Modify legeless rope climbs with 2 regular rope climbs or rope descend/ascend or 10 ring rows.

 

Tuesday, November 20

Strength: Strict Press

  • 5-5-5-5-5

WOD: 10 Minute Ladder

1-1, 2-2, 3-3, 5-5…

  • Hang Power Clean (93/135)
  • Handstand Push-Up

*15 double unders (modify w/ 30 single skips) between each set. Modify HSPU with pike push-ups (on box or ground).

 

Wednesday, November 21

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: 3 Rounds [Max Effort]

  • 1:00 Max Row, calories
  • 1:00 Rest
  • 1:00 Max Pull-Ups
  • 1:00 Rest
  • 1:00 Max Thrusters (63/95)
  • 1:00 Rest

*Record max reps for row, pull-ups and thrusters from all three efforts.

 

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
  • 30 KB Swings (35/55)
  • 15 Burpees

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

  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice