Thursday 1/30

Conditioning 5 Rounds: 1 Minute Calorie Row 1 Minute Power Cleans 115/85# (Rx+ 135/95) 1 Minute Lateral Barbell Burpees 1 Minute Rest

B Vitamins There are 8 B vitamins all together. Most of them are not stored by the body so they need to be consumed. Without them our body lacks energy because they help your body utilize its fuel sources . Getting these vitamins goes hand in hand with our nutrition focus the last 2 weeks Cooking with color & protein While meats, eggs, & fish can be great sources of B Vitamins we can also get them from dark leafy greens! Spinach Broccoli Romaine Bok choy Collard greens & kale Try incorporating as many of these into your daily meals combined with proteins to be the ultimate B vitamin machine 🥦


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Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

Monday 11/30

Midline 3 Rounds :45 each exercise - Penguins - Candlestick Roll to Jump - Superman Snow Angels - Plank Jacks Conditioning Fast and Furious 3 Sets (1 Set Every 6:00) 100m Run 10 Burpee Box Jump Over

Thanksgiving 11/26

Turkey Day Bonus WOD 10 Rounds (5 rounds each!) *Alternate rounds with a partner* 10 Burpees 15 Air Squats OR Goblet Squats 20 Ground to Overhead (Plate OR Dumbbell) **If you don't have a partn

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