Saturday

Warm Up:
Coach's Choice

WOD:
10 Alt Rounds:
10 Front Squats (165/105)
200m run
Then each partner does 100 Sit-ups at same time

Friday

Warm Up:
800m Run

Strength:
4 Rounds:
10 DB Bench Press
10 Bent Over Double DB Row

WOD:
3 Rounds:
35/30 cal Row
20 Jumping Lunges (10 per leg)
10 Renegade Rows (50/35)

Thursday

Warm Up:
7 min:
Down and Back
Jog
High Knees
Butt Kicks
Marching Soldier
Duck Walk
Broad Jumps

3 Rounds (NFT): 
7 Weighted Good Mornings
7 Jump Squats

Min 0-5: Build to Max Clean and Jerk (any style)
1 min Rest/ Transition
Min 6-9: Max Power Clean and Jerks (155/105)
Min 9-14: Find Max Clean and Jerk

Wednesday

Warm Up:
400m Run
Then 3 Rounds:
5 Kipping Swings
5 Scap Pull-ups

Strength:
12 min EMOM:
Min 1: 2-3 Pull-up Negatives
Min 2: :20-:30 Hold at top of dip
Min 3: :30 Russian Twists

WOD:
10 min AMRAP:
5 Muscle Ups/10 Pull-ups
10 Plank Transitions
200 ft Shuttle Run (50 ft split)

Tuesday

Warm Up:
7 min:
100m Run
5 Muscle Snatch
5 Burpees
5 Box Jumps

Strength:
5x3 (building)
Hang Power Snatch

WOD:
16 min AMRAP:
8 Burpee Box Overs (24/20)
8 Hang Power Snatch (95/65)
8 Thrusters

Monday

Warm Up:
4 Rounds:
:30 DUs
50 ft Bear Crawl
10 Banded Side Steps
10 Banded Good Mornings

Strength:
10 min EMOM:
Min 1: 5-7 Strict HSPU
Min 2: :30 Hollow Body Hold

3 Rounds:
50 Double Unders
20 Deadlifts (225/155)
400m Run

Open Gym
Uptown 10-11:30am
Midcity 10:30am-12:30pm

Saturday

Warm Up:
Coach's Choice

WOD:
Teams of 2 (switch every 10 reps):
50 S2OH (115/75)
50 Bar Facing Burpees
40/40, 30/30, 20/20, 10/10
*20 min Cap

Thanksgiving Day Schedule:
Uptown 
8:00-9:00 Class WOD 

Mid City
9:00-11:00 Open Gym 
9:30-10:30 Class WOD

Downtown
10:00-11:00 Class WOD

There will be no 5:30 or 6:30am classes on Friday. There will be Open Gym at Mid City from 7:30-9:30.

There are no 5:30 or 6:30am classes on Friday. There will be Open Gym at Mid City from 7:30-9:30.

Friday

Warm Up:
3 Rounds:
10 cal Row
10 Banded Pull Aparts
5 Push-ups
10  Box Jumps

Strength:
3-4 Rounds:
8 Bench Press
8 DB Torso Rows, each arm

WOD:
12 min
3 Rounds:
30 Wall Balls
20 Box Jumps
Then max cal Row with remaining time