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Monday 11/28/16

A. 15 minute AMRAP 30 Double Unders—scale wth 60 single under 15 Power Cleans 135/95 30 Double Unders 15 Toes to Bar–Scale with Hanging Knee Raises B. E3mom 15 minutes 5 Front Squats at 80%+15 lbs 2-5 Ring Muscle UP … Continued

Wednesday 11/23/16

We have classes at 6 am 7am 9am and 12pm with open gym from 10-12! Earn Your TURKEY–with a partner! 200m Run together 100 Second Plank Hold 200m run 100 Kettlebell swings 53/35 lbs 200m run 100 Goblet Squats 53/35 … Continued

Tuesday 11/22/16

GOOD BYE GRAHAM 🙁 . . Congrats Graham to getting a New job! We will miss you, but here is a workout full of all your favorite things! A. 10-9-8-7-6-5-4-3-2-1 10 minute EMOM 1st- minute 10 back squats 2nd–9 3rd-8 … Continued

Monday 11/21/16

A. “Jerry” For Time 1 Mile Run 2k Row 1 mile Run B. 3 Sets 10 Neutral Grip Bench Press 10 Bent Over Rows 60s Plank . . . Extra work to Be performed at Open Gym 5×1 Clean and … Continued

Friday 11/18/16

A. RX Version 4 minute AMRAP Fran 21-15-9 Thrusters 95/65 Pullups rest 4 minutes 4 minute AMRAP Diane 21-15-9 Deadlifts 225/155 rest 4 minutes 4 minute AMRAP clean and Jerks 135/95 . . . Alternate Version 4 minute AMRAP 21-15-9 … Continued

Wednesday 11/16/17

A. 5 Sets 2 push Press+2 Split jerks at 65% 1rm clean and jerk B. For Time 20/15 Calorie bike or row 20 Burpees 20 kBS 70/53 20 Burpees 20/15 Calorie bike or row 10 minute time cap—Challenge yourself. Go … Continued

Tuesday 11/15/16

A. 3 Sets 10 Dumbbell Push Presses 8-12 Unbroken Pull Ups 30-60s Handstand Hold B. Every 3 Minutes for 24 Minutes Alternate 1st 3 minutes: Row 300/250m 2nd 3 minutes: 30 sit ups or 15 GHD Sit ups +12 KB … Continued

Monday 11/14/16

10 minute EMOM 1st–2 Front Squats at 80%+5 2nd–30s double Unders B.With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters … Continued

Thursday 11/10/16

A. 4×3 Front Squats at 75% of your 1RM B. 10 Minute AMRAP 10 HSPU 20 Calorie Row 30 Alternating Pistols (sub with step ups) C. 3 sets 20 Shoulder Taps 10 Dumbbell Push Press with 2s pause overhead

Wednesday 11/9/16

A. 3 Sets 8-12 unbroken strict pullups (use a band if needed to keep these unbroken 10 per arm dumbbell rows 10 reverse lunges per leg B. AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts 225/155

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