November 2018

November 2018

“Karen”ish

WARM UP: 400m Run Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 20 Monster Walks (L/R) 20 Banded Squats 20 Banded Pelvic Raises 20 SLSU SKILL: Tabata “Karen” Wall Ball Shots (20/14) :20 of Work :10 of Rest Until you reach 150 reps WOD: Every 2:00 for 12:00 Pause Power Clean +

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Practice makes perfect

WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Hollow/Arch Swings SKILL: TTB Practice 10 Rounds of Tabata TTB :20 work :10 rest 6 TTB WOD: 3 RFT 10 DB Hang Squat Clean 5 Bar Muscle

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Ohhh,….. sleds

WARM UP: 8:00 EMOM M1: Row M2: Lunge to instep M3: CTC Run M4: Inch Worm + 2 Push-ups SKILL: Into WOD WOD: 4 RFT (35:00) 500m Row 10 Bench Press @ 65-70% of 1RM CTC Sled Push 25 Knee Above The Hips CTC Run

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Snatches

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full depth 5 Jumping squats 10 SLSU 10 PVC Pass Throughs SKILL: 3 Sets of Jobes WOD: For Time: 2018 Regional

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Jerks

WARM UP: CTC Run Arm Circles (F/B) 1:00 PVC Pass Throughs 10 Lunge and Twist 10 Lunge to instep 10 SLSU 3 Inch Worm + 3 Push-up SKILL: Every 2:00 for 10:00 3 Split Jerks @ 80% of 1RM Jerk WOD: 15:00 AMRAP 21 V-Ups 7/7 DB Single Arm Push Jerks (7 each) CTC Run

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Sunday Funday closed

Hope everyone has enjoyed some time off to be with their family. We will resume normal class schedule staring Monday.  

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Turkey Burn

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10 Push-up WOD: Turkey Burn (11/24/18) 24:00 AMRAP 400m Run 11 Burpee Box Jump Over (24/20”) 18 Kettlebell Swings (24/16kg)

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Balck Friday, Mission still closed

Enjoy another day off. If you need to burn off a few calories from the pies you ate yesterday, knock out this home WOD. We will see you back Saturday morning. 50-40-30-20-10 Push ups Sit ups Air squats    

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Mission closes at 1pm today

WARM UP: 20 Jumping jacks 20 Seal jumps 20 Penguin Jumps 3 Laps around the gym :60 Pigeon Stretch :60 Pigeon Stretch :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups 7 push ups 9 Knee above the Hips SKILL: Into WOD WOD: For Time: 200m

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