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Friday Warm Up: 800 m Run 1 length Duck Walk 1 length Walking Groiner 7 Inchworm with Press-up Strength/Skill: 10:00 EMOM: Evens: :20 Batwing Hold Odds: 8 reps Double KB Front Squat WOD: 3 Rounds for Time: 50 Wallballs 25 TTB  Thursday Warm Up: 7 min AMRAP: 100m Run 10 Banded Good Mornings :20 Noes and Toes :20 Passive Hang 5 T-spine Rotations/side Strength/Skill: 3 Point Dumbbell Row 6-8 arm x 4 WOD: 3 Rounds for Time: 400m Run 21 KBS 12 Strict HSPU  Wednesday Warm Up: 7 min AMRAP: 1:00 Row 7 Scap Pull-ups 10 Banded Good Mornings 7 Kipping Swings Strength: Build to a heavy Deadlift TNG double WOD: 30-24-18 (total) Dumbbell Snatch (50/35) 15-12-9 Bar Muscle Up  Tuesday Warm Up: 7 min AMRAP: 100m Run 10 Toe Touch Squats 10 Hip Switches 10 Prone Pass Through Strength/Skill: Snatch Balance + OHS (1+2) x 5, pause in each OHS WOD: 9-12-15-18 Box Jump Over (24/20) Thruster (95/65)  Monday Warm Up: 7 min AMRAP: 2:00 Row 5 Inchworm with Press-up 10 Pass Throughs 1 length Straight Leg Bear Crawl Strength/Skill: Weighted Push-up 5-6 x 5 WOD: 20 min AMRAP: 15 Burpees 30/24 cal Row  Open Gym Uptown 1:30-3:00pm Downtown 10:00 am - 11:30 am Midcity 7:30-9:00am Join us at Athleta, lakeside mall at 10:30 am for a free workout! Saturday Warm Up: Coach's Choice WOD: 42-30-18 Wallballs, alternating rounds while partner holds Deadlift (225/155) Then 21-15-9 Deadlift while partner does a Wall Climb and Noes and Toes Hold  Please check MindBody for full schedule.
Thursday, November 23rd All classes canceled except the following: Uptown- 830 am wod MidCity 930 am wod Downtown, 930 am wod Mid city OPEN GYM 9-11 am Please sign up for all wods and Open gym! Friday- slightly reduced schedule We will resume normal schedule, but will only have early morning classes at UPTOWN. Uptown-530am, 630am MidCity 730 am Downtown10am Please sign into MindBody for complete schedule!!! Happy Holidays! Friday Warm Up: 7 min AMRAP: 2:00 Row 10 Pass Throughs 10 Hip Switches 2 Rope Walks WOD: FGB Variation, 1 min at each station then 1 min Rest after all five stations: 1- Rope Climb 2- Sit-ups 3- Bar Facing Burpee 4- HPC (#115) 5- OHS (#115)  |
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