• Monday, 11.28.22

    Sat is our Internal Team Throwdown. Many have not yet signed up. Please get your teams registered so we can get a head count and set up the flow for the day 🤗

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    A. Split Jerk – 3RM from rack

    **time left, 1-2x 3 @90% drop set

    ***landmine press for those looking for static strength buildout – see coach (target 6-10 each side building)

    B. AMRAP 5

    16 alt db front rack walking Lunge 50/35’s

    12 t2b

    8 db devils press

    Rest 1 min x 3

    ***score each AMRAP

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    Post class:

    3 min run

    1 min walk

    X 4/5 rds

  • Saturday, 11.26.22

    #teamsaturday

    A. 4 cleans + 3 front squats + 2 shoulder to OH ; max in 16 min

    B. Amrap 18

    30/25 cal c2b

    20 pull-ups (c2b for tea capable)

    10 synchro burpee plate hops (synchro ground and on top of plate)

    50 double unders each

  • Friday, 11.25.22

    Open gym 830-12 today

  • Thursday, 11.24.22

    8a Class today ONLY

    Join us and earn those treats 🤗

  • Wed, 11.23.22

    Thursday: 8a Turkey Day class

    Friday: open gym 8:30-12 (potential PM’s also, posted to group)

    Saturday: back to normal

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    WLW

    Skill: Squat Snatch – positional work

    A. Squat snatch Wave 3.2.1.3.2.1.3.2.1

    ***muscle snatch modification

    B. Clean Grip Deadlift

    3 x 10 HEAVY

    3 x 5 HEAVY

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    Post class + optional conditioning

    Afap

    30 cal echo bike

    300’ sandbag bear hug carry 150/100

    20/200’

    10/100’

    **time to beat – Jordan @ 8:16

  • Tuesday, 11.22.22
    #teammateTuesday

    A1. Back Squat

    3 x 5 @75%

    3 x 3 @80-83%

    3 x 1 @ 87+ %

    *** Heavy 5, Heavy 3, Heavy 1 (keeping it simple)

    A2. single Arm Bent over row / barbell bent over row x 10 reps (each side if single arm)

    *20 minutes

    B. Emom x 10

    Min 1: 25 DU + 7-10 pull-ups (c2b)

    Min 2: 6-8 alt DB box step ups + :15 bike sprint (damper 8)

    **modify to meet minutes