WORKOUT OF THE DAY
November 24

Strength:
Back Rack Lunge Complex: 1-1-1-1-1*
*1 Rep =
Forward Lunge L + Reverse Lunge L + Forward Lunge R + Reverse Lunge R

Conditioning:
21-18-15-12:
Deadlifts (185/135#)
Burpees

November 23

Safe travels to everyone heading out of town this week. For those of you sticking around this weekend, we’ll be operating on an abbreviated schedule starting on Thursday.. come earn ‪#‎allthecarbs‬.

H1 (KALORAMA):
Thursday: 11:00am, 12:00pm
Friday: 11:00am, 12:00pm, 5:00pm, 6:00pm
Saturday: 10:00am, 12:00pm
Sunday: 1:00-3:00 Open Gym

Strength:
15 Min EMOM: 1 Clean & Jerk*
*Starting qt 60% and climb

Conditioning:
5RFT:
7 Power Cleans (135/95#)
7 Front Squats
7 Jerks

November 21

REMINDER: There will be no noon WOD at Ivy City tomorrow, just 10:00am. Regular schedule at H1 in Kalorama.

Conditioning:

3RFT:
800m Run
10 Power Snatch (115/75#)
30 Air Squats
10 Power Snatch
30 Air Squats

November 20

Strength:
Weighted Dips: 5-5-5-5-5-5

Plank / Hollowrock Holds: 2 x 3:00

Conditioning:
10 Min AMRAP:
7 T2B
7 HR Push-ups
7 Burpee Box Jumps (24/20″)

November 19

Strength:
Strict Press: 1-1-1-1-1-1-1-1-1-1

Push Jerk*: 5 x 2 @ 100% of 1RM Strict Press
*3 second hold in receiving position

Conditioning:

For time:
1,000m Row
30 HSPU
100 DU
10 Walk Walks

November 18

Strength:
Romanian Deadlift: 6-6-6-6-6

Tempo Sit-ups*: 3 x 20
*3 seconds on the way down

Conditioning:

Every 4 Min for 16 Min:
400m Run
15 C2B Pull-ups
5 Deadlifts (265/185#)

November 17

Strength:
Front Squat Complex: 1-1-1-1-1*
*1 Front Squat + 1 1/4 FS + 1 Front Squat

Then,

Wallballs: 1 x Max Effort (20/14#)

Conditioning:

3RFT:
10 Front Squats (145/100#)
10 Front Rack Lunges
10 Hang Power Cleans

November 16

Strength:
Hang Snatch: 15 min to establish 3 rep max*
*Full squat snatch

Conditioning:
12 Min EMOM:
Odds: 10 Burpees
Evens: 3 Snatches @ 75% of 1RM

November 14

Conditioning:

4RFT:
400m Run
10 C2B Pull-ups
10 Power Cleans 155/105#
10 Over-the-Bar B urpees

November 13

Strength:
Back Squat: 5-5-5-5-5
Starting at 60% of 1RM

Conditioning:
3RFT:
30 Pistols
60 DU
30 S2OH (95/65#)

1 105 106 107 108 109 164