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THURSDAY 12.05.19

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QOTD: Who is your favorite NFL team?

 

A.) MOVEMENT PREP

 

B.) Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)

*Score total number of burpee box jumps!
*Both partners complete 100m run and 1 burpee box jump prior to increasing reps

 

WEDNESDAY 12.04.19

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QOTD: When was the last time you had to parallel park?

 

A.) Movement Prep

 

B.) “Low Tide”

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

 

C.) Strict Gymnastics

PERFORM BEFORE OR AFTER CLASS!

0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows

 

 

TUESDAY 12.03.19

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QOTD: What gift are you hoping to get this holiday?

 

A.) Push Press + Push Jerk

5 sets building every 2 minutes

1 push press + 2 push jerks

B.) “Little Dipper”

For Time:

21-15-9

Push Jerks (135/95)

Lateral Burpees Over The Bar

C.) Body Armor

*PERFORM BEFORE OR AFTER CLASS*

3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets

MONDAY 12.02.19

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QOTD: What was the last thing you bought online?

 

A.) AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

B.) Back Squat Waves

PERFORM BEFORE OR AFTER CLASS!

Percentages based off of last week’s 5-Rep Heavy.

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

C.) Body Armor

PERFORM BEFORE OR AFTER CLASS!

3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

SATURDAY 11.30.19

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QOTD: Cats or dogs?

 

A.) Movement Prep

 

B.)Teams of 3

For Time (30 Minute Cap):
800 Meter Team Wreck Bag Run (35/20)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wreck Bag Run (35/20)

 

*Only 1 bag per team!!!!!

FRIDAY 11.29.19

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QOTD: What was the best tasting item you ate for Thanksgiving?

 

A.) Tempo Deadlift

*5 seconds up, 5 seconds down

*Build every 2 minutes for 10 minutes

B.) For Time:
400m run, 25 sit ups, 2 deadlifts
400m run, 25 sit ups, 4 deadlifts
400m run, 25 sit ups, 6 deadlifts
400m run, 25 sit ups, 8 deadlifts
400m run, 25 sit ups, 10 deadlifts

Barbell: 275/185

*25 Minute cap
*Select a weight around 70% of 1RM

WEDNESDAY 11.27.19

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QOTD: Who is that one family member that you don’t get along with?

 

A.) 3 Pause Power Snatch

On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

B.) AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

C.) Body Armor

*PERFORM BEFORE OR AFTER CLASS*

3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold

Rest 1:30 Between Sets

D.) Bench Press

*PERFORM BEFORE OR AFTER CLASS*

-Work to daily max