Workout of the Day
Workout of the Day
The Bear
WARM-UP: Plyos Stretch SKILL: Turkish get-ups: 3 x 10 ( 5 each arm ) Increase load each set WOD: “ The Bear “ 5 Rounds:Complete 7 unbroken sets of this complex for 1 Round 1
Say Goodbye To November
Last day to RSVP to our holiday party is Friday the 2nd at 12:00pm! Click here to RSVP for you and your significant other/family. WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges
“Holleyman”
WARM–UP: 3 X :30 Squats Lunge to instep R Lunge to instep L Inch worm Pelvic raises Plank hold WOD: “Holleyman” 30 Rounds 5 WBS (20/14) 3 HSPU 1 Power cleans (70% of 1 rep
1 Rep Max Snatch
WARM-UP: 30 Jacks 30 Seal jumps 30 Lunge jumps :30 Squat hold X 2 10 Pass throughs 5 FIG 8 (each side) 10 Back Squats 10 OHS PVC Burgner WU SKILL: 15 Minutes to build
Gym Closed
Mission will be closed today for classes. We will resume regular class schedule tomorrow starting at 5am.
Modified “DT”
WARM UP 3:00 Jump rope X 2 10 GM 10 Air Squats 10 Push ups 10 Lunges ( each side ) CTC Run SKILL Superset ( 12:00 ) 10 Barbell Lunges 10 Back Squats WOD