Programming – Week of 11/29/21
Monday HOTSHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull Ups/15 Ring Rows 400m run (500m row or 30/25 cal bike)
November 2021
Programming – Week of 11/22/21
Monday E3MOM x 5 Heavy Option 2-3 Back Squats@90-95% 15-20 Banded Glute Bridges Light/Moderate Option 3 Back Squats 15-20 Banded Glute Bridges 5 Goblet Lunge-Squat-Lunge AMRAP 12 12/9 Cal Bike or Row/150m Run 12 Single DB Box Step Ups, 50/35; 24/20 12 Single Arm DB Snatches
Programming – Week of 11/15/21
Monday Every 0:30 sec for 20 Rounds RX: 1 Deadlift@80-85%Intensity: Alternate between… A: 3-5 Deadlifts, light/moderate B: 5 KB Swing + Sprawl AMRAP 20 50m BACKWARDS Sled Drag 200m Run/250m Row 20 Pike Push-Ups
Veterans Day 12 Hours of HERO WODs
Join us Saturday November 13, 2021 from 7AM to 7:30PM for 12 HERO Wods. You may go solo or as a team of 2, 3, or 4. Do all 12 workouts or pick and choose a any as you wish throughout the day. All options are open. Jump in, have fun, and support a great …
Rx & Intensity Programming – Week of 11/8/21
Rx Monday EMOM 32 M1: 16/13 Calorie Row M2: 20 Ab Mat Sit Ups M3: 14/11 Calorie Bike M4: 16 Wall Balls
