Week Preview for 11/28/22

🔷 We hope everyone had a wonderful and relaxing Thanksgiving holiday weekend!  It’s time to get back to work in the gym on yourself now.  Take it slow on the workouts if you had a few days off and you’ll be better by the end of the week.  We’ve got a great week planned for coming off the holidays.


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Ally working through a Toes-to-Bar WOD




Going overhead with Push Jerk triples for strength time practice then we’ve got an ascending ladder AMRAP of Toes-to-Bar and Push Jerks.



Squat day!  Working 8’s on the Front Squat for strength time followed by a quick and spicy couplet of Hang Squat Cleans and Bar-Facing Burpees.



Good longer interval workout to break up the week.  We’re working through Box Jumps, Cal Rowing, Push Ups, and Ab Mat Situps on a minute clock.  Easy to go hard or steady depending on your week.



Little running and bodyweight today working through 400m Runs, Pull Ups, and Air Squats.  Post-WOD accessory work has Single-Leg Kettlebell Deadlifts and L-Seated Dumbbell Press.



Testing the old Open WOD 11.1/14.1 which is a light and fast couplet of Double Unders and Power Snatches.  We’ll use the strength time to practice the Power Snatch and get a little heavy before dropping down for the MetCon.



Alternating full rounds of Rowing and Wall Balls with a partner or we’ll setup a solo version for you too.  Solid workout to kick off your weekend!


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