Monday 11/14

Warm Up
4 Rounds
1:00 Machine of choice
10 Step Ups

Every round, increase pace
Then proceed to complete the workout specific warmup

:15 Skill/Review
EMOM 3 Minutes
2-4 Pull Ups
:30 Hollow Hold
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
:30 Hollow Hold

Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
:30 Hollow Hold

:35 WOD

Gymnastics Retest

For Time
10 Pull Ups
20 S-DB Step Ups 50s/35s to 24/20-inch box
15 Pull Ups
20 S-DB Step Ups
20 Pull Ups
20 S-DB Step Ups
10 C2B Pull Ups
20 S-DB Step Ups
15 C2B Pull Ups
20 S-DB Step Ups
20 C2B Pull Ups
20 S-DB Step Ups
10 BMU
20 S-DB Step Ups
15 BMU
20 S-DB Step Ups
20 BMU

Time Cap 15 Min

Target Score: Improve from Test Week (Week of 10/3). If this is the first time, goal

is to get into the second section of the workout (middle difficulty gymnastics)

Scaling:

– Gymnastics: Use the same as last time. If this is the first time we recommend:

Beginner: Jumping Pull Ups —> Ring Rows —> Pull Ups (kipping or strict);

Intermediate: Ring Rows —> Chin Over Bar Pull Ups —> Chest to Bar Pull Ups

Coach Focus: We recommend setting the stage for your athletes before starting

and reminding them that not every workout they will do will be “finish-able”, and

that is exactly the case with today’s test. We are looking for athletes to get as far

as they can in 15 minutes, with the goal of exceeding their performance from the

week of 10/3.

Gym is closed today.
Get outside, It’s nice and cool!
Run, walk, hop, skip.. do something. Don’t sit around today.

Gym is closed today and tomorrow!
Head out to Beach Brawl!!
Getting the urge to compete.
Sign up for The Barbell Beatdown on January 21st hosted here at the gym!!!
www.barbellbeatdown.com

Gym is closed Saturday and Sunday. Come out to Beach Brawl and cheer on one of our many many teams competing there!

Veterans Day was started to honor military veterans who served in the U.S. Armed Forces. The holiday was originally started as Armistice Day, celebrating the end of World War I. Major hostilities in World War I were officially ended on the eleventh hour of the eleventh day of the eleventh month, and November 11 has remained an official holiday since.

In honor of this holiday, we will complete the workout, Armistice.

Warm Up

2 Rounds
200m Run+
5 Ring Rows
5 Push Ups
10 Good Mornings
10 Empty Bar Deadlifts

**Clean Review** Coach Lead

:20 WOD

AMRAP 11 minutes

11 Power Cleans 135/95
11 Burpees Over the Bar
19 Deadlifts 135/95
18 Pull-Ups

:45 Class Mobility

2 Rounds (Right side round 1, Left side round 2)

:30 Couch Stretch

:30 Pigeon

:30 Lizard

:30 Thread the Needle

:30 Childs Pose

NO MORNING CLASSES BECAUSE OF THE STORM. we will keep you posted about afternoon classes.

Warm Up

3 Rounds
:15 Second Bike Sprint
10 Walking lunges
5 Box Step Ups

Moving in to >>>>

:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up
:30 Hollow hold while slowly transitioning to legs and arms extended fully
:30Arch hold

2 Beat Swings
2 Beat Swings + Pull Up (Chin over bar or as high as you can pull)

:20 Skill
Every Minute for 5 Minutes
1 Smooth set of gymnastic kipping pull-ups
Focusing on the hollow and arch positions.
NO BUTTREFLY Pull UPS IN THE SKILL

:30 WOD
For Time
6 Rounds
10 TTB
8 Single Dumbbell Overhead Walking Lunge Steps 50/35lbs
15 Box Jump Overs 24”/20”
8 Single Dumbbell Overhead Walking Lunge Steps 50/35lbs

Target Score: 12-14 minutes

Scaling:
Toes to Bar: 1-3 sets. Scale reps slightly or perform TTB as high as each athlete allows or hanging knees raises
S-DB OH Walking Lunges: Front Rack DB Walking Lunges
The box jump overs should be step-downs per the
Open standard.
:55 Cool Down
Bike cool down today! Jump on a bike and complete a 5 min stroll.