We have a modified class schedule today – classes at 9 AM and 10 AM

Strength
Every 1:30, 4 Rounds
1) 100′ Sandbag Bear Hug Carry
2) 50’/50′ Single Dumbbell Overhead Carry

Conditioning
4 Rounds of :50 on/:10 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP Calorie Ski
4) Rest
5) Rest
*Score is total Calorie Ski

Happy Thanksgiving!

We have a modified class schedule today – classes at 9 AM and 10 AM

“Thanksgiving with the Girls”
For Time
6 Rounds (FX: 4)
5 Pull-Ups (RX+: Chest to Bar Pull-Up)
10 Push-Ups (RX+: Hand Release Push-Up)
15 Air Squats (RX+: Jump Squat)
into…

50-30-10
Double Unders
Sit-Ups
into…

15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)
into…

75 Wall Balls (20/14)
into…

15 Clean and Jerk (135/95) (FX: 115/80) (RX+: 165/115)

*30:00 Cap
*In Order: Cindy, Annie, Isabel, Karen, and Grace

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Suitcase Walking Lunge
2) 10 Hip Thrusts
3) 100′ Backwards Sled Pull

Conditioning
In 4:00
36/27 Calorie Bike (FX: 28/21) (RX+: 42/32) (2:00 Cap)
AMRAP Burpees to 12″ Target (FX: 6″)

Strength
Every 1:30, 4 Rounds
1) 4-6 Wall Facing Strict Handstand Push-Ups (FX: Strict OR Abmat/Pike/Box) (RX+: Deficit Wall Facing)
2) :30 Weighted Plank
3) 10 Incline Seal Row

Conditioning
Every 2:00, 3 Rounds
1) 550/450m Row (FX: 450/350m)
2) AMRAP
8/8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 24/16 KB)
6 50′ Shuttle Runs
4 Wall Walks (FX: 2)
*Continue where you left off

Strength
Every 2:00, 8 Sets
1-4) 1 Clean Pull + 1 2″ Low Hang Squat Clean + 1 Squat Clean (↑, start at 55-60% 1RM CJ)
5-8) 1 Squat Clean (↑) (FX: Continue 1-4)

Conditioning
For Time:
150 Double Unders (FX: 100)
into…
24-16-8 Toes to Bar (FX: 18-12-6)
6-4-2 Squat Clean (Ascending Weights)
*12:00 Cap

RX: (185/125) (205/145) (225/155)
FX: (135/95) (155/105) (165/115)
RX+: (205/145) (225/155) (245/165)