WOD

Monday 11/23/20

FUNCTIONAL FITNESS

PART 1

In 14 min…

Find a 3RM Back Squat

 

PART 2

Go every 3 minutes for 12 minutes:

6 Power Cleans

6 Bent Over Row

6 Front Squat

30 Double Under

 

HARDWARE AT HOME

PART 1

In 14 min…

Find a 3RM Squat

 

PART 2

6 DB Power Cleans

6 DB Bent Over Row

6 DB Goblet Squat

30 Double Under

Sunday 11/22/20

TODAY’S SCHEDULE

9am – Yoga with Coach Daria!

10am – OPEN GYM with Coach Katie!

Saturday 11/21/20

FUNCTIONAL FITNESS

 

Luke’s AOTM Workout!!! 

PARTNER WOD: 

100 calorie

80 Toes to Bar

60 Clean + Jerk

80 Box Jumps

100 calorie

*One person works at a time. Partners switch off whenever desired.

 

HARDWARE AT HOME

This workout is meant to be done with work and rest. If you are solo, you should cut reps in half.

 

Friday 11/20/20

FUNCTIONAL FITNESS

PART 1

12 min…

A1. Weighted Glute Bridge 3×8-12

A2. Weighted Cossack Squat 3×8-12

 

PART 2

15 Min EMOM

1) 10 Front Squats

2) 10 Plate Sit Ups

3) 10 Lateral Hops Over Bar ( 10 each side)

4) Rest

Thursday 11/19/20

Open Gym and OLY Today! Be sure to reserve your session and then come hang out with Coach Darcy in the morning or Coach Mitch in the evening!

Wednesday 11/18/20

FUNCTIONAL FITNESS

8 × 2 min on 2 min off alternating between A and B

A) AMRAP of:

6 pushups

8 lunges (total)

10 Alt db Snatch

B) Run 200m + max double unders in remaining time

 

HARDWARE AT HOME

Same!!

 

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