Thanksgiving Week Hours
Normal AM Classes
5:30pm (ONLY PM CLASS)
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
I. Speed Rope 2:00
II. 12-9-6 reps of
American KB Swings (24/16kg)
II. Coach’s Choice
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 3-3-3-3-3
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20 x Thrusters (95/65lbs)
20 x Bar Facing Burpees
20 x Russian Twists
20 x Pull-ups
20 x Pistols (each leg)
20 x American KB Swings (32/24kg)
20 x Windshied Wipers (95/65lbs)
20 x Medicine Ball Cleans (40/20lbs)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)