Monday November 24

Holiday Schedule: closed on Wednesday and Thursday. We will have some afternoon classes on Friday – TBD.

Monday

Skill: Bear complex technique

12 min** AMRAP:
2 bear complex
4 pushups
3 flutter kicks
(four count – 12 singles)

**rest for one minute at 4 and 8 minute mark then resume

Thursday November 20

Thursday

Strength: 5 sets 3 back squats

Then….
2 min max effort DUs
2 min rest
5 min AMRAP:
4 pullups
8 pushups
12 air squats
3 min rest
EMOM for 3: 10 Wallballs

Score is DUs / rounds

Friday November 14

Friday

Struggled with this one. I think we’re all pretty beat up after McGhee on Tuesday.

Skill: Clean and hanging clean technique

EMOM for 15:
4 hanging cleans
4 box jumps
16th minute: max effort DUs