Monday, 12.11.2017

Warm up & Mobility Strength: Strict Pull-ups 2x6 Chin-up, chin over the bar hold: 2 max effort attempts Metcon: With a partner, complete: 4 Rounds For Time 4 Rope Climbs 30 Hand Release Push-ups 20 Calorie Row     *reps…

Saturday, 12.9.2017

Warm up & Mobility Skill: Handstand Pyramid, 15 minutes     *with a running clock     :00-:05: accumulate as much time as possible in a headstand (forearm or standard)     :05-:10: accumulate as much time as possible…

Friday, 12.8.2017

Warm up & Mobility Strength: Low-Bar Back Squat 3x8     *60-70% of 1 rep max Metcon: 3 Rounds For Time 5 Front Squats 185/125 15 Wallballs 20/14 50 Double Unders/100 Singles     *If scaling, front squats should be heaviest…

Wednesday, 12.6.2017

Warm up & Mobility Strength: Romanian Deadlift 3x5 Metcon: AMRAP x 7: 8 American Kettlebell Swings 53/35 5 Ring Dips 8 Box Jumps 24”/20” *Intended Stimulus:     -Strength: Steady or slightly increasing weight during…

Tuesday, 12.5.2017

Warm up & Mobility Open Workout 17.3 Prior to 8:00, complete: 3 rounds of:    6 chest-to-bar pull-ups    6 squat snatches, 95 lb. Then, 3 rounds of:    7 chest-to-bar pull-ups    5 squat snatches, 135 lb. *Prior…

Monday, 12.4.2017

Warm up & Mobility Skill: Hollowbody Rock EMOM Ladder x 15:     Minute 1- 5 “Full” Hollowbody Rocks     Minute 2- 10 Straddle Hollowbody Rocks     Minute 3- 15 Tuck Hollowbody Rocks     Minute 4- 10 Straddle…

Saturday, 12.2.2017

Warm up & Mobility “Badger” 3 Rounds For Time 30 Squat Cleans 95/65 30 Pull-ups 800m Run     *30 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for Tots Collection -through…

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…