THU 08 NOV -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC- AIR ASSUALT BIKE 5 MIN EMOM INCREASE BY 5 RPM EVERY MINUTE -REST 3 MIN- E3MOM 15 MIN 20/15 CAL -ENDURANCE- AMRAP 12 100M SB OH CARRY 100M SUITCASE CARRY RIGHT SIDE 100M SUITCASE CARRY LEFT SIDE 100M SB…
FRI 23 NOV -WARM UP- 3 ROUNDS 75 SINGLE SKIPS 10 LONG LUNGE 10 WALL SQUAT 10M CRAB WALK 3 ROUNDS 3 DEADLIFT 3 POWER CLEAN 3 BACK SQUAT 3 PRESS -WORKOUT- PEARL HARBOR 12.7.41 FOR TIME 12 RING DIPS 7 POWER CLEAN 41 DU12 RING DIP 7 BACK SQUAT 41 DU 12 RING DIP…
SAT 24 NOV
1000-1100
OPEN GYM
1100-1500
EXTRA-ORDINARY FITNESS LEAGUE WOD 1
-MOBILITY-
FRAGON
HALF FRONT SPLIT
HALF SADDLE
LIZARD
SUN 25 NOV
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVER
YCATCH UP WOD
BEACH BOD WOD
-MOBILITY-
SADDLE
SINGLE LEG FOR-FOLD
TWISTED LIZARD
SEATED STRADDLE
MON 12 NOV
-WARM UP-
3 ROUNDS
30S ROW
10 PRESS UP
10 AIR SQUAT
-WORKOUT-
9 MIN ASCENDING LADDER
3 BURPEE
3 FRONT SQUAT
6 BURPEE
6 FRONT SQUAT
9 BURPEE
9 FRONT SQUAT
ETC ETC ETC
-COOL DOWN-
DRAGON
SEAL/SPHINX
TWISTED CROSS
SADDLE ARCHER
SADDLE EAGLE
SEATED STRADDLE
TUE 13 NOV -WARM UP- 3 ROUNDS 50 SKIPS 10 JUMP JILL 10 LONG LUNGE 10 SIDE LUNGE 10 SIT UP 10 HANG SHRUG -WORKOUT- 3 ROUNDS FOR REPS 1 MIN POWER CLEANS 1 MIN STOH 1 MIN DUS 1 MIN THRUSTERS 1 MIN T2B 1 MIN REST -COOL DOWN- FROG HALF SADDLE PIGEON SADDLE…
WED 14 NOV -WARM UP- 3 ROUNDS 10 JUMP JACKS 10 AIR SQUAT 10 LONG LUNGE 10 SPIDERMAN STRETCH 10M GORILLA WALK 10M BEAR CRAWL -WORKOUT- FOR TIME 50 DOUBLE UNDER 100M RUN 40 DOUBLE UNDER 200M RUN 30 DOUBLE UNDER 300M RUN 20 DOUBLE UNDER 400M RUN 10 DOUBLE UNDER 500M RUN -COOL DOWN-…
THU 15 NOV -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC- AIR ASSAULT BIKE 4 MIN MAX CAL 1 MIN REST 3 MIN MAX CAL 2 MIN REST 2 MIN MAX CAL 3 MIN REST 1 MIN MAX CAL 4 MIN REST 1 MIN MAX CAL 3 MIN REST 2…
FRI 16 NOV -WARM UP- 3 ROUNDS AIR ASSUALT BIKE 30S ON 30S OFF 3 ROUNDS 10 JUMP JACKS 10 HIGH KNEES 10 BUTT KICKS 10 GOOD MORNINGS 10 LONG LUNGE 10 SIDE LUNGE 10M CRAB WALK -WORKOUT- ‘GUNNY’ FOR TIME 1 MILE WEIGHTED RUN 50 PRESS UP 50 SIT UP 1 MILE WEIGHTED RUN…
SAT 17 NOV
40 MIN AMRAP IN TEAMS (4)
140 MED BALL CLEAN (8/10)
120 ALT DB HPC/JERK (15/22.5)
100 WEIGHTED BOX STREP OVERS (16/24)
80 BURPEE ONTO PLATE (5/10)
-MOBILITY-
PUPPY DOG
SINGLE LEG FORWARD FOLD
STANDING STRADDLE
CROSS SHIN
