top of page
Search

11/24/22

Please note

There will only be 1 class at 830 on Thursday as well as Friday

Saturday we will be at Charles Park for the 4th annual Turkey Trot in honor of Matt


Happy thanksgiving Everybody


Warm up

10 calorie row

5 inch worm push ups

5 cal row as fast as possible

5 burpees


Strength

Build a heavy

4 power cleans + 1 jerk


Conditioning 20 minute cap

CFT with a partner

IGOUGO for 10 rounds each

3 bar over burpees

2 power cleans

1 jerk




35 views0 comments

Recent Posts

See All

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro

Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx

bottom of page