Wednesday, December 5th

A1) Floor Press:
3×10

A2) SA Bent Over Row:
3×6 ea arm

Both have small pause at the top of the movment.

(12:00 Cap)

B) 5 Rounds for Time: (15:00 Cap)
12 Deadlift
9 Hang Power Clean
6 Push Jerk

(155/105)

(15:00 Cap)

Tuesday, December 4th

A) Front Squat: (18:00)
Find 1RM Front squat

B) 3 Rounds For Time: (10:00 Cap)
15 Box Jumps
10 Power Snatch
50 Du/100 SU

Monday, December 3rd

A1) Pullup:
3xME

A2) Push-up:
3xME

(10:00 Cap)

B) 6:00 AMRAP:
1K Row
ME DB Cleans

**Rest 3:00**

6:00 AMRAP:
25 KBS
15 T2B

Saturday, December 1st

A1) Snatch:
3×3 @ 65%+

A2) SA OH Squat Hold:
3x:15 ea arm

B) 16:00 AMRAP in pairs:
10 Wall Balls
10 Pull-ups/Ring Rows
10 DB Cleans
10 T2B

1 Athlete works through round, 1 Athlete stands and holds Heavy KB in Goblet squat hold

Friday, November 30th

A) 12:00 Squat EMOM:
1) 4 Back Squat
2) 3 Front Squat

Weight of barbell is 70% 1RM Front Squat

B) For Time:
21-15-9
Power Clean & Jerk
Burpees over the Bar

*Right into*

5-10-15:
Thruster
Burpee over the Bar

Weight of barbell is 40-50% 1RM C&J

Total Time Cap (18:00)

Thursday, November 29th

A1) Strict Ring Dips:
4×8-10

A2) Wall Walk:
4×3

A3) Candlestick Roll-up:
4×10

(16:00 Cap)

B) 3 Rounds NFT:
10 Stadler Leg lift
:30 Hollow Hold
150 ft HSW/50 Shoulder Tap
:30 Ring L-Sit
10 Strict Pull-ups

Wednesday, November 28th

A1) Deadlift:
4×5 @ 70%+

A2) Kang Squat:
4×5 add weight if comfortable.

B) 12:00 AMRAP:
4 Bar Muscle Up/2+2
8 DB Cleans
16 DB FR Lunges

Tuesday, November 27th

A1) Weighted Strict Pull-up:
4×5

A2) Weighted Push-up:
4×5-10

(12:00 Cap)

B)For Time: (20:00 Cap)
200 ft Farmer Carry
100 DU/SU
60 Wallballs
50 Pull-ups/Ring Rows
40 KBS
30 T2B
20 Burpee to a plate
100 DU/SU
200 ft Farmer Carry

KB weight is (70/53)

Monday, November 26th

A) Front Squat: (16:00)
4 @ 80%
3 @ 85%
2 @ 90%
2 @ 95%

B) 5:00 AMRAP
6 Hang Snatch
6 OHS
6 Box Jump Over

*Rest 2:00*

5:00 AMRAP
6 Cal Row
6 Goblet Squat
6 Sit-Up
(95/65)

Happy Thanksgiving!!

We have 2 classes on Thanksgiving morning. One at 7:30am on at 8:30am. Come get a workout in before enjoying your feast!

A1) Turkish Get-Up:
3×2 ea arm

A2) SA KB Sit-up:
3×5 ea arm

B) 20 minute AMRAP
40 DB Box Step-Over
100 Flutter Kicks
40 DB Front squat
100 Sit-ups

Split work evenly each movement.
Every 3:00 both athletes must do 10 burpees
No Perscribed weight, do what you think you can within the time cap