WOD

ENDURANCE


mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. Five rounds for time of:22 Kettlebell swings, 2 pood22 Box jump, 24 inch boxRun 400 meters22 Burpees22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2

CHRISTMAS EVE


Class schedule 8:30 and 9:30 am only on Christmas Eve.  Christmas Day closed CHRISTMAS EVEFor Time: '12 Days of Christmas'1 Overhead Squat 135/952 Burpee Pull-ups3 Thrusters 135/954 Jerks 135/955 Front Squats 135/956 Power Cleans 135/957 Box Jumps 24/208 Kettlebell Swings 53/359 Push-ups10 Lunges, per leg11 Wallballs 20/1412 oz. beer or 12 Calorie Row Workout goes as follows: (like the song)1 Overhead Squat 2 Burpee Pull-ups, 1 Overhead Sq

WEDNESDAY


WEDNESDAYStrength, Every Minute on the Minute for 7 Minutes: 3 Heavy Deadlifts For Time, 'Diane': 21-15-9Deadlifts 225#/155#Handstand Push-ups ExtraConditioning: For Time: 21-18-15-12-9-6-3Assault Bike, CaloriesSit-ups*Treat the bike as a sprint and the sit-ups as a steady paced recovery Accessory: 4 RNFT15 Weighted Sit-ups30 Second Weighted Plank (you choose weight)15 Hip Extensions30 Second Superman Hold ENGINE 21 Deadlift (225/165) 21 pu

TUESDAY


TUESDAYStrength, Snatch (squat): 5 x 2 @ 60-70% For Time, 'Isabelle': 30 Snatches 135#/95# Extra (complete prior to class)WeightliftingA. Prone Floor Bar Press: 3 x 5B. Clean Grip Sots Press 3 x 3C. Snatch Complex, 6 sets: Snatch Grip Deadlift + Pause Snatch + Overhead Squat*For the snatch grip deadlift and pause snatch, pause 2 seconds below the knee. For each check positioning, it should resembel your hang position for a snatch. D. Clean Comp

MONDAY


Strength: bench press 10-8-6-4-25-10 strict pull-ups between sets. 1 second pause over the bar and 2 second pause at the bottom of each pull-up. AMRAP 750 double Unders7 burpee box jumps 24/20 ENGINE 20 min amrap odd minute max DU even minute 5 burpee box jumps (24/20) Burpees only for those that did Sunday Endurance  

SUNDAY


8-9:30 ENDURANCE 30 Wall ball 30 Box jump 400 m run 5 RFT 9:30-10:30 30 box jump 30 Wall ball 400 m run  3RFT

SATURDAY


SATURDAYFor Time: 21-15-9-6-3Calorie Assault Bike*100m Prowler Push after each round (empty)

FRIDAY


FRIDAYFor Total Reps, Teams of 3: AMRAP 207 Thrusters 115/75150' Shuttle Run (25' down & back + 50' down & back)7 Kettlebell Swings 70/53*One partner completes a round, then switch Extra (complete prior to class)Strength A. Front Squat: 4 x 4 @ 90% of your 1 RM, rest as needed between sets**This week is intended to be a lower volume week. Less is more** ENGINE 20 min amrap 7 Thrusters (95/65) 150 shuttle run 7 KB swings (53/35)

THURSDAY


THURSDAYFor Time: 50 Walking Lunges, Total40 Sit-ups30 Box Jumps 30"/20"20 Calorie Row10 Toes-to-bar5 Rope Climbs10 Toes-to-bar20 Calorie Row30 Hip Extensions40 Sit-ups50 Walking Lunges, Total*30 Minute Time Cap

WEDNESDAY


WEDNESDAYGymnastics:10 L Pull-ups10 Strict Pull-ups10 Ring Rows Conditioning. 5 Rounds, each round is 2 minutes:50 Double Unders10 Sumo Deadlift High Pull 75/55Remaining Time, Max Burpees*1 minute rest between rounds. Score is total burpees Extra (complete prior to class)GymnasticsA. Chest-to-bar Pull-ups: EMOM x 5: 8 Chest-to-Bar Pull-upsB. Handstand Push-ups: 2 x 65%, rest 60 seconds between sets**This week is intended to be a lower volume we

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