WARM UP: 10 Push Ups 10 Air Squats 10 Knees Above Hips 20 Double unders 10 KBS 5 KB Push Press per arm 10 Ring Rows SKILL: Set up for WOD WOD: “Scooter” 30min AMRAP 30 Double unders 15 Pull ups 15 Push up 100m sprint Then 5min to find 1RM partner Deadlift Sgt. Scott
WARM UP: 2 Rounds: ( 8:00 ) Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) :30 Squat Hold 10 Squats 10 Lunge to instep :60 Couch Stretch :60 Pigeon Stretch SKILL: Every :90 for 9:00 (6 sets) WOD: Teams of 2 4RFT 400m Run 20 Synchro KB lunges 20 Synchro
WARM UP: 1 Shuttle Run Quick Plyos PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges SKILL: 12 min to find Max press complex Push press + Push Jerk + Split Jerk WOD: 10 Rounds 6 Ring Dips 10 Hand release push ups 30 Double unders
WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 5 Burpee Broad Jump 10 KBS SKILL: Set up for WOD WOD: 25 MIn EMOM :30 ME / :30 Rest Min1 : Power Snatches Min2 : Burpees Min3 : Sumo Deadlift High pull Min4 : Plank hold Min 5 : KB swings
WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: Every 2:30 for 12:30 mins 3 Back squats @ 75% of 1RM WOD: 14 Min AMRAP 14 Wallballs 7 T2B
Congratulations to Bryan Sethney for being selected as November’s athlete of the month. Some of you may have not had the opportunity to have met Bryan due to the fact that he is a staple of the noon class only. Bryan has put in tremendous amount of work since first stepping in the door back
WARM UP: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 10 Drop squats to a “power” landing 20 Banded Monster Side Step Ups 10 Squats with red band SKILL: “DT” 5RFT 12 Deadlifts 9 Hang power cleans 6 Push jerks WOD: 3 RNFT 15 Push-Ups 10 DB Renegade rows (each)
WARM UP: Plyos SKILL: Into WOD WOD: 28:00 AMRAP TEAMS OF 2 40 – KBS 40- BPs 40- BXJ 120- DUs
WARM UP: 400 M Run 10 Reach Through 10 KB DL 10 Russian KBS 10 American KBS 10 Lunge to Instep 10 Air Squats 10 Goblet Squats 5 KB PP each side 5 Burpee Broad Jumps SKILL: Into WOD WOD: The Lyon (Dave Lyon) 5 Rounds, Each for Time: 7 Squat cleans 7 STO 7
8842 Broadway St.
San Antonio, Texas 78217
