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 Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Friday, 12.1.2017

Warm up & Mobility

Strength:

Hip Extensions 3×8

1 Arm Bent Over Row 3×6

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 Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Thursday, 11.30.2017

Warm up & Mobility

Strength:

Overhead Squat 3×5

    *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 from floor

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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 Calorie Row

    *rest 4 minutes

AMRAP x 4

9 Power Clean and Jerks 115/85

Max Calorie Row

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Tuesday, 11.28.2017

Warm up & Mobility

Strength:

    Alternating EMOM x 12

  1. 10 second L-sit hold
  2. Max unbroken pushups

Metcon:

    AMRAP x 12

    200m Run

    15 Chest to Bar Pullups

    20 Wallballs

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Monday, 11.27.2017

Warm up & Mobility

Sumo Deadlift 3×4

    *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 high as SAFELY possible

    *11 minute timecap

Intended Stimulus:

    -Strength: Steady or slightly ascending in weight.  Hamstring, Back(erector spinae), and Quadricep strength in general strength rep range.(4-6).

    -Metcon: Short Conditioning piece with emphasis on hamstrings, back, forearms, and glutes.  Rx/if scaling: Both deadlifts and KB carry should be unbroken or split into a MAX of 2 sets.  Box Jumps should be as high as possible without risking injury, 1-2 seconds between each rep is acceptable.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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