2402 W. New Orleans St
Broken Arrow, OK 74011
**10am Class Only**
In Teams of 3-7.
3 rounds, rotating stations every minute. 40 seconds of work and 20 seconds to rotate.
Russian Twists 40#/25#
Jump Rope Crossovers
Thanksgiving Schedule for this week
**TONIGHT the 7pm class will be cancelled**
Friday 10am class only
In teams of 2 complete the following, Alternating Completed Rounds.
10 minute AMRAP
20/15 Calories Rowed
10 Burpees to Plate 45#
Rest 3 minutes, Then 10 minute AMRAP
5 Toes to Bar
10 Plate Swings 45#/25#
15 Squats with plate 45#/25# (you may hold the plate however you choose; front, back, overhead)
Wednesday the 7pm class will be cancelled
20 Minute Time Cap
Divide Reps as you Wish
Box Jumps 20"/16"
OH Lunges 45/25#
Monday and Tuesday Normal Schedule
In teams of 2 complete the following. One partner completes a full round while the other rests.
20 minute AMRAP
10 Wall Balls
10 Sit Ups
30 Double Unders
Buddy Week Starts Tomorrow!!
If you're bringing a buddy with you this week, be sure to arrive a few minutes early so you have time to introduce them to the coach that day.
9am - Team Workout
In teams of 3 complete the following. Only one person working at a time, split up reps however you like.
240/180 Calories Rowed
120 Push Ups
10am - Olympic Lifting
Work up to a heavy set of the following complexes.
Clean Deadlift + Hang Clean + Clean (1+1+1)
Push Press + Split Jerk (1+2)
Back Squat 8x1 (add 5-10# to last week)
6 rounds, each round is 2 minutes in duration.
Sprint 100 meters
40ft plate push 45#/25#
3 Rounds for Time
25 Hang Power Cleans 95/63#
20 Sit ups
Accumulate 2 minutes of Handstand Hold
Accumulate 2 minutes of L-Sit Hold
Back Squat 4x6 (add 5-10# to last week)
15 Minute Time Cap
Complete the following in the allotted time, if you have any time remaining use it as a rest period.
0:00 - 6:59 15 Thrusters 95#/63#
20 Pull Ups
15 Thrusters 95#/63#
7:00 - 13:59 3 rounds
10 Toes to Bar
15 Box Jumps 24"/20"
14:00 - 21:00 5 rounds
5 Pull Ups
10 Push Ups
A) Back Extensions (supermans or GHD) 3x20
B) Russian Twists 3x20
Alternate between A and B.
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2402 W. New Orleans St - Broken Arrow, OK, 74011 - (918) 978-3475 - firstname.lastname@example.org
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