Monday, November 24th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Register for the Oregon Winter Games today!

Fitness is in red, Performance is in blue, Accessory Work is in orange. Optional Conditioning is in pink

Strength: A)Every 2 minutes, for 10 minutes (5 sets) Back squat – x 8 reps – build from last week

B) Every 2 minutes, for 10 minutes (5 sets): Standing strict press ×5 reps

WOD: On the minute, for 12 minutes
Minute 1:Plank x 60 seconds – rest 45 seconds

Minute 2: Farmers carry,  3x150ft (width of room 3 times) HEAVY load with one Kettle bell or dumbbell per hand per hand.

Minute 3: Rest

Strength: A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B) On the minute, for 3 minutes:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 2% on last weeks results. 

WOD: Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups

Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed

Four sets of:
Run 1200 Meters @ 105-110% of your PR 5k pace
Rest 2 minutes

This would be done 3-4 hours before or after the primary work.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531