Thursday 9/26

Skill Conditioning

3 Giant Sets: 50' Single Dumbbell Overhead Walking Lunge 12 Med Ball Good Mornings 12 Single Dumbbell Box Step-ups (24/20)

Rest 2 Minutes Between Sets

Conditioning Capacity Builder

5 Sets, Not for Time: 40 Unbroken Double Unders 40% Unbroken Pull Ups (Rx + Ring Muscle-Ups)

Shout out to Dustin He has been coming a little over a year. He started off with a few punch cards and made it to class whenever his schedule allowed. he has recently upgraded to Unlimited and has been making HUGE progress gains! His form on lifting has improved a ton and he just got his first rope climb! Keep it up Dustin!


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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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