Saturday morning!

November 25, 2017

Satuday morning! Back to our regular schedule!

 

Saturday Nov. 25, 2017

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!

 

Unloaded WOD

 

Pre-WOD/Warm-up:

Not for time:

50-40-30-20-10:

Singles

Single Leg Singles

Mountain Climbers

Abs* (see below)

 

Abs:

50-mat Sit-ups

40 Hollow Rocks

30 MB Torso Twists 14/20

20 V-ups

10 Strict T2B (or hanging straight leg raises)

 

WOD:

 

10-20-30-20-10:

Marching Lunges w/DBs 20/30

DB Push Press 20/30

Ring Rows

Calories

 

 

Crossfit (10am)

 

Strength:

Week 4, Day 4

A:2 Rounds

30 Jumping Jacks

25M Single arm farmer Carry(each side)

12 High Pulls(each arm)

30 Mountain Climbers

2 sets

30 second lat stretch deep squat or bar hang(depends on class size)

30 second ankle stretch (heel on floor knee towards wall)

B: Deadlift 4x4 (3 second negative, no dropping)

+5-10 lbs from last week

C: 4x8-12 single Leg Hamstring Curls on Box

Nice and slow

WOD:

 

4 RFT:

30 reps of ab work* (see below, changes each round)

5 Power Snatches 75/115

200m Run

 

*Abs:

Round 1: Ab-mat Sit-ups

Round 2: K2E (sub = hanging knee raises)

Round 3: Hollow Rocks

Round 4: MB Torso Twists 14/20

 

 

Open Gym (11-12)

 

Make up any strength sessions that you missed this past week! Or find that new PR!!

 

 

 

 

 

 

 

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