2020-11-23

Running Workouts

workout #1/#2 EZ 15 min run, #3 Thanksgiving Race Day!

WORKOUTS

Monday

Back Squat

Build to heavy double

For time

50 calories

40 box jump overs

30 alt dumbbell squat snatch

10 ring rows

20 box jump overs

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Tuesday

Every :20 for 8 minutes

1 power snatch

10 min EMOM

4 ring mu/10 pullups/8 c2b

10 kipping HSPU/8 strict HSPU

4 rounds

20 KB swings

50’ lung with kb

10 single arm KB press (5 each arm)

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Wednesday

6 min EMOM

1 Power clean + 1 Hang Squat clean + 1 Push Jerk

Increase every 2 minutes

Rest 4:00

3 min EMOM

2 Power clean + 2 Hang squat clean + 2 Push jerk

3 rounds-

10 calories (bike/row/ski)

8 bar facing burpees

2 squat cleans (heavy)

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Thursday No Eve Classes-Gym is CLOSED

HAPPY THANKSGIVING!!

Thanksgiving Run! Details to come…

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Friday NO Evening Classes- Open gym 9AM-Noon only!

Front squat

6 @65%

6 @70%

4 @ 80%

4@ 85%

Partner WOD

2 rounds-

50 t2b

50 single arm thruster

50 pushups

50 kb snatches

After the two rounds are complete you have to accumulate:

500’ farmers carry