Wednesday 11/11

Thank you to all veterans who have served or still currently serve our country! 🇺🇸

0:00-15:00 Warm up - Set up everything you will need for this workout. Warm up to your clean weight, and get those shoulders/hips ready for the Wallballs and HSPUs. We will be starting this workout at the 15 minute mark into class today to give everyone a 45 minute time cap.

15:00-60:00 HERO WOD - “HOLLEYMAN”

30 RFT

• 5 Wallballs (20/14)

• 3 HSPU (mod to 5 regular push ups)

• 1 Clean (225/155)

Time cap - 45:00

Tuesday 11/10

We know a bunch of you will appreciate the heads in knowing that tomorrow’s workout will be hero WOD “Holleyman” for Veterans Day.

Body Armor - Alt OTM x 4 Rds

• 10 DB Rows ea. side

• 12 Seated Wall Angels

• :20 Side plank ea.

• :40 Glute bridge hold

WOD - 12 min AMRAP

• 30 DU

• 20 Sit Ups

• 10 Strict Chin Ups

Monday 11/09

Strength - Every 2:00

• 5 × 5 Front Squats

• @ 70-75% of 1RM

WOD - 2 RFT

• 50/40 Cal Row

• 50 Air Squats

• 50 Burpees

Friday 11/06

If you found a new 1RM back squat last weekend don’t forget to use that new number for percentage work now!! 😉

Strength Day

Part 1 - Every 2:00 × 6 Sets

• 5-5-5 @ 70% Back Squats

• 3-3-3 @ 80% Back Squats

Part 2 - Every 90s x 10 Sets

• 1 Clean & Jerk

• Build based off feel

Thursday 11/05

WOD - 10 RFT

• 200m Run

• 2 Wallwalks

• 20 DU

• 8 DB Goblet Reverse Lunge (50/35)