Wednesday, 11/30/16: gymnastics: EMOM for 5 minutes: 2 rope climbs WOD: 3 rounds: 7 thrusters (75#/55#) 7 pull-ups 7 burpees 50/40 calorie row 3 rounds: 7 thrusters (75#/55#) 7 pull-ups 7 burpees 50 calorie row 7 thrusters (75#/55#) 7 pull-ups 7 burpees

Tuesday, 11/29/16: midline strength: 3×20 GHD sit-ups WOD: AMRAP for 3 minutes: 15 calorie bike 15 power cleans (115#/85#) rest 3:00 AMRAP for 3 minutes: 12 calorie bike 12 power cleans rest 3:00 AMRAP for 3 minutes: 9 calorie bike 9 power cleans

Monday, 11/28/16: gymnastics: 8 rounds: every :30… 2 bar muscle-ups WOD: 4 rounds: 5 ring muscle-ups 10 overhead squats (115#/85#) 15 box jump overs (24″/20″)

One class tomorrow (Friday, 11/25) at 10AM!

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Tuesday, 11/22/16: gymnastics: 5×12 handstand push-ups WOD: AMRAP for 3 minutes: 21 overhead squats (95#/65#) 21 burpees max calorie bike rest 3 minutes AMRAP for 3 minutes: 18 overhead squats 18 burpees max calorie bike rest 3 minutes AMRAP for 3 minutes: 15 overhead squats 15 burpees max calorie bike rest 3…

Monday, 11/21/16: strength: 8×3 back squat WOD: AMRAP for 15: 15 calorie row 15 power cleans (135#/95#) 15 calorie row 15 toes to bar

Friday, 11/18/16: olympic lifting: 10×2 hang power snatch WOD: 3 rounds: 20 ring rows 30 push-ups 40 squats

Thursday, 11/17/16: conditioning: 3x500m row rest 2:00 WOD: 5 rounds: AMRAP for 1 minute: bike for calories AMRAP for 1 minute: shoulder to overhead (95#/65#) AMRAP for 1 minute: ambit sit-ups rest 1 minute

Wednesday, 11/16/16: strength: 3×5 deadlifts WOD: 30 pull-ups 30 overhead squats (95#/65#) 20 chest-to-bar pull-ups 20 overhead squats 10 strict pull-ups 10 overhead squats