Workout of the Day - 11/21/16 - 11/27/16

Great job, everyone, with testing week last week! We saw so many awesome PRs. This week we will be de-loading... reducing the volume, load and intensity to let your bodies recover before we start the next cycle. Please continue to listen to your bodies and rest when you feel you need it. We want you to stay healthy!


MON 11/21

A. 15 mins to work on handstand practice

(kicking up, holds, wall walks, shoulder taps, free standing, walking, partner assisted, etc)


B. 4 rounds for reps:

In 90 sec, complete...

10 T2B

Max reps burpees (Rest 90 sec)

*Score = burpees


TUES 11/22

A. 3 sets:

Seated DB Press x 6-8 reps

(Rest 30 sec)

Kneeling banded lat pull down x 10-12 reps

(Rest 60 sec)


B. For time:

1000m row

40 Air Squats

20 Renegade Rows (no pushup, L+R=1)


WED 11/23

A. 3 sets:

MB Hamstring Curls x 8-15 reps

(Rest 30 sec)

Side plank w/ rotation x 30 sec/side

(Rest 60 sec)


B. Complete for time:


Hang Power Clean (95/65#)


*30 Double Unders after each round


THUR 11/24

Turkey Day Partner WOD! 9AM class only.


FRI 11/25



SAT 11/26

Saturday surprise!


SUN 11/27

Rest. (No SUNDAY STRETCH class this week)

Emily ShubinComment