Friday, 12.1.2017

Warm up & Mobility Strength: Hip Extensions 3x8 1 Arm Bent Over Row 3x6 Metcon: 21-15-9 Burpees Toes To Bar V-ups     *13 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for…

Thursday, 11.30.2017

Warm up & Mobility Strength: Overhead Squat 3x5     *75-85% of 1 rep max Metcon: AMRAP x 8 8 Overhead Squats 95/65 8 Lunges 95/65 20 Double Unders/120 Singles     *lunges from front or back rack     *ohs taken…

Wednesday, 11.29.2017

Warm up & Mobility AMRAP x 4 15 Power Clean and Jerks 115/85 Max Calorie Row     *rest 4 minutes AMRAP x 4 13 Power Clean and Jerks 115/85 Max Calorie Row     *rest 4 minutes AMRAP x 4 11 Power Clean and Jerks 115/85 Max…

Tuesday, 11.28.2017

Warm up & Mobility Strength:     Alternating EMOM x 12 10 second L-sit hold Max unbroken pushups Metcon:     AMRAP x 12     200m Run     15 Chest to Bar Pullups     20 Wallballs Box Brief **SAVE…

Monday, 11.27.2017

Warm up & Mobility Sumo Deadlift 3x4     *85-95% of 1 rep max Metcon: 2 Rounds For Time 10 Deadlifts 225/185 100m KB Farmers Carry 53/35 12 Box Jumps *     *rest 90 seconds between rounds     *box jumps are as…