Monday, 4/3/21

Today marks the start of our second cycle of the year, which will bring us right up to MURPH!

The new format of training will be making sure everyone is ready and capable for our 2023 memorial day Murph event. And with that we will be continuing our back squats while adding a Front squat phase as well.

The beginning of a new cycle is always a great time to “renew your vows”, soto speak. To yourself, to your goals, and spend the next 8 weeks making an effort to get as much class time as you can. Make your move!

MONDAY:

A)
5 Minute EMOM:
3 TNG power cleans
right into,
4 Minute EMOM:
2 TNG power cleans
right into,
3 Minute EMOM:
1 power clean

B)
" Cindy"
20 Minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats

TUESDAY:

A)
4 Rounds for time:
30 Sit ups
30 Med ball twists
30 Double unders

B)
"You must be new"
3 Rounds for time:
400m run
15 Dead lifts (185/135)

WEDNESDAY:

A)
3 Rounds:
5 Minutes on, 2 minutes off
500m row
then climb the ladder in remaining time
Burpee
Box jump
1/1 2/2 3/3 4/4 5/5 etc..

THURSDAY:

A)

2 Rounds for time:
40 Weighted walking lunges
20 Handstand push ups

B)
4 Rounds of TABATA
*Any machine
right into,
8 Rounds of TABATA
Med ball twist
right into,
4 Rounds of TABATA
*Any machine

FRIDAY:

A)
Push press:
6-6-6-6-6
*One set every 2 minutes

B)
"Mrs. Robinson"
3 Rounds for time:
10 Front squats (155/105)
20 Pull ups

Monday, 3/27/23

MONDAY:

A)
For time:
20-15-10
Calorie row
Burpee

B)
Back Squat:
Establish a 1RM

*Rest 5 minutes the,
Max reps at 85% of 1RM

TUESDAY:

A)
7 Minute AMRAP:
15 Toes to bar
30 Sit ups
45 Med ball twists

B)
For time:
50 Wall balls
25 Hang power cleans (135/95)
200 Doubel unders
25 Hang power cleans
50 Wall balls

WEDNESDAY:

A)
3 Rounds:
5 Minutes on, 2 minutes off
500m row
then climb the ladder in remaining time
Push up
Air squat
2/2 4/4/ 6/6 8/8 etc..

THURSDAY:

A)

4 Rounds for time:
20 Weighted walking lunges
10 Handstand push ups

B)
8 Rounds of TABATA
*Any machine

FRIDAY:

A)
Push press:
3-3-3-3-3

B)
500m row
5 Front squats (185/135)
400m row
4 Front squats
300m row
3 Front squats
200m row
2 Front squats
100m row
1 Front squat

Monday, 3/20/23

MONDAY:

A)
Deadlift:
12-9-6
*Rest 90 seconds btw sets

B)
For time:
20 Push ups
40 Double unders
35 Push ups
70 Double unders
50 Push ups
100 Double unders

TUESDAY:

A)
Complete 2 rounds on both arms:
1-2-3-4-5
Single arm strict press
*Complete 1 Mindmill after each new set

B)
5 Rounds:
15/10 Calorie sprint
Rest 60 seconds,
Max strict pull ups (cap at 15)
Rest 60 seconds before starting the next round

WEDNESDAY:

A)
2 Rounds:
200/150m row
Rest 30 seconds
4 Box jumps, step down (30/24)
Rest 30 seconds

-Right into-

2 Rounds:
200/150m row
7 Wall balls (30/20)
Rest 30 seconds

B)
Back Squat:
Establish a 5RM

THURSDAY:

A)
4 Rounds for times:
15 Clean and jerks (115/75)
10 Burpees over bar
5 Muscle ups
*OR 15 Chin ups
-Rest 4 Minutes btw rounds-

FRIDAY:

A)
10 Minute AMRAP:
1 Squat snatch (135/95)
3 Burpees

B)
For time:
65 Wall balls
50 Pull ups
35 Hang power cleans (135/95)
20 Handstand push ups

Monday, 3/13/23

This weeks programming is going to look a bit different then past weeks.

This is a bit of a mental-deload and a chance to make it a few more days in the week without feeling too beat up. Following this week we will be re-testing our back squats to conclude the cycle!

Over the next couple of weeks will be closing out the current cycle with a re-test week then deload, followed by a transition week to kick off a new test week.

Enjoy this week and have some fun!

MONDAY:

A)
Deadlift:
4-4-4-4
*This is not meant to be as heavy as possible.
**Complete 4 reps at a heavy weight but with room to increase

B)
For time:
20 Push ups
20 Russian swings
35 Push ups
35 Russian swings
50 Push ups
50 Russian swings

TUESDAY:

A)
Bent over row:
3 Sets each arm,
12 Heavy
12 Heavier
12 Heaviest
*Complete all 36 reps on one arm before starting the other arm

B)
20 Minute AMRAP:
20 Calories
50 Lateral bar hops
12 Sumo deadlift high pulls (95/65)

WEDNESDAY:

A)
For quality:
40 Med ball twists
20 Plank to push ups
40 Sit ups
20 Plank to push ups
40 Crunches
20 Plank to push ups

B)
6 Rounds:
15/10 Calorie sprint
Rest 60 seconds,
5 Bench press (heavy)

THURSDAY:

A)
For times:
30 Clean and jerks (115/75)
20 Burpees over bar
10 Muscle ups
*OR 30 Chin ups
-Rest 8 Minutes and repeat-

FRIDAY:

A)
10 Minute AMRAP:
1 Squat clean thruster (you pick the weight)
5 Wall balls

B)
15 Minute AMRAP:
10 Strict pull ups
10 Wall balls
5 Strict presses (115/75)

Monday, 3/6/23

MONDAY:

A)
For time:
2k row

B)
For time:
21-15-9
Thrusters (95/65) *pause
Toes to bar

-Rest 5 minutes-

For time:
2 rounds
21 Wall balls
15 Power cleans (95/65)
9 Burpees over bar
*Score both times

TUESDAY:

A)
Bench press:
15 reps
12 reps
9 reps

B)
18 Minute AMRAP
15 Box jumps
12 Push press (115/75)
9 Pull ups

WEDNESDAY:

A)
Front squat
Establish a 1RM

B)
For time:
1000m row
50 Burpees

THURSDAY:

A)
10 Minute AMRAP:
1 Turkish get up + windmill (R)
1 Turkish get up + windmill (L)
3 KB cleans (R)
3 KB cleans (L)

B)
Teams of 2:
6 total rounds (3 rounds each)
40 calorie row
*rest as partner works

FRIDAY:

A)
10 Minute AMRAP:
1 Squat snatch (135/95)
5 Wall balls

B)
Back squat
5x2
**90 seconds rest btw sets, keep this rest as strict as possible.
***You might not be able to go as heavy today due to the lack of rest...thanks ok.

Monday, 2/27/23

This week is the last week of the open, there has been a great showing every week so far. Let make this Saturday the best one yet! See you all there!

MONDAY:

A)

For time:
42 Calories
21 Clean and jerks (75/55)
30 Calories
15 Clean and jerks
18 Calories
9 Clean and jerks

B)
Back squat:
5x5
90 sec btw sets
*Increasing weight after each set

TUESDAY:

A)
2x1000m row
*60 sec btw sets

B)
For time:
10-9-8-7-6-5-4-3-2-1 of:
Handstand push ups
Thrusters (95/65) *1 sec pause
*30 Double unders after each set

WEDNESDAY:

A)
2x1000m row
*60 sec btw sets

B)
4 Rounds for time:
20 KB swings
20 Box jumps
20 Burpees

THURSDAY:

A)
3 Rounds: (not for time)
15/10 Calories
20 Strict pull ups (use band to go unbroken)
5/5 Windmills
3 Wall walks

B)
For 25 minutes:
60ft sled push (Heavy)
- 60 seconds rest -
6 High box jumps (step down)
- 60 seconds rest -
10/5 Calorie bike sprint (ALL OUT!)
- 60 seconds rest -

FRIDAY:

A)

14 Minute AMRAP:
1/1 Turkish get ups
2/2 Windmills
3/3 KB snatches
4 Man makers

B)
Back squat:
5x2
90 sec btw sets
*Increasing weight after each set

Monday, 2/19/23

MONDAY:

A)
3 Rounds: (not for time)
20 sec Handstand hold
20 Strict pull ups (use band if needed)
40 Double unders
2/2 Heavy turkish get ups

B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

TUESDAY:

A)
5x500m row
*60 sec btw sets

B)
5 Rounds for time:
10 Burpees
5 S2OH (135/95)
rest 3 minutes then,
30/20 Cal bike
30 KB swings (55/35)

WEDNESDAY:

A)
For time:
21-18-15-12-9
Calorie row
Hang squat clean (95/65)
Bar facing burpees

THURSDAY:

A)
4 Rounds (not for time)
6 Close grip bench press @ 3110
6 Sand bag over shoulder
12 Renegade rows

B.

In teams of 2:
200 Double unders (other partner hold squat hold)
100/80 Calories
100 Box jump overs (other partner holds plank)
One completed, each partner does 75 sit ups each to finish

FRIDAY:

A)
3 Rounds: (not for time)
20 sec Handstand hold
20 Strict pull ups (use band if needed)
2/2 Heavy turkish get ups
4 Heavy-ish deadlifts

B)
Back squat:
5x2
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

Schedule Reminder

Reminder, no HiiT class or open gym tomorrow.

Normal schedule Monday

OPEN SEASON IS COMING!!

Only a few weeks until the 2023 open begins! Details on how to sign up will be posted in a coming post.

“What gets measured gets managed” and the open is how we measure and manage our fitness. Without tests there is no data… so puckle up and get ready!

MONDAY:

A)
4x500m row
*60 sec btw sets

B)

For time:
21 Chest to bar pull ups
42 Double unders
21 Thrusters (95/65)
18 Chest to bar pull ups
36 Double unders
18 Thrusters (115/75)
15 Chest to bar pull ups
30 Double unders
15 Thrusters (135/95)

TUESDAY:

A)
5x500m row
*60 sec btw sets

B)

12 Minute AMRAP:
4 Burpees over bar
4 Box jump overs
4 Over head squats (95/65)

WEDNESDAY:

“Gobstopper"
EMOM x 8 min
10 Unbroken strict pull ups (use band)
Right into,
EMOM x 8 min
15/10 push ups
Right into,
EMOM x 8 min
10 DB curls
Right into,
EMOM x 8 min
10 Arnold presses
Right into,
EMOM x 8 min
5 Unbroken Clean & jerks

THURSDAY:

4 Rounds:
20/15 Cal bike
10 Thrusters (135/95)
*Rest 3 minutes btw rounds
**Score fastest and slowest round

FRIDAY:

For quality:
30 Turkish get ups

B)
Back squat:
7x1
90 sec btw sets
*Increasing weight after each set

Monday, 1/30/23

MONDAY:

A)
1 Minute AMRAP:
20 Double unders
6 Burpees
- Rest 1 minute -
3 Minute AMRAP:
20 Double unders
6 Burpees over bar
- Rest 1 minute -
5 Minute AMRAP:
20 Double unders
6 DB burpees

B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

TUESDAY:

A)
4x500m row
*60 sec btw sets

B)
In 7 minutes, climb the ladder:
3 Clean and jerks (135/95)
3 Toes to bar
6 Clean and jerks
6 Toes to bar
9
9
12
12
and so on...

WEDNESDAY:

A)
3 Rounds for time:
500m row
15 Thrusters (115/75) *1 sec pause
15 Chin ups

THURSDAY:

A)
3 Rounds: (not for time)
15/10 Calories
18 Strict pull ups (use band to go unbroken)
5/5 Windmills
:20 second handstand hold OR 25ft HS walk

B)
For 25 minutes:
120ft sled push (60' out 60' back)
- 90 seconds rest -
6 High box jumps (step down)
- 60 seconds rest -
10/5 Calorie bike sprint
- 60 seconds rest -

FRIDAY:

A)
Find a 1RM squat snatch

B)
For quality: (In this order)
100 Curls
90 Push ups
80 Barbell bent over rows (75/55)
70 Strict presses (75/55)
60 Chest supported DB rows (50’s/35’s)

Monday, 1/23/23

MONDAY:

A)
3 Rounds: (not for time)
10 Handstand push ups Or Dips
16 Unbroken strict pull ups (use band if needed)
2/2 Heavy turkish get ups
5 High box jumps

B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

TUESDAY:

A)
4x500m row
*60 sec btw sets

B)
For time:
30 Burpees
30 S2OH (135/95) *pause
20 Burpees
20 S2OH
60 Calorie row
*This workout has two separate scores.
1st score is total time
2nd score is your 60 calorie time

WEDNESDAY:

A)
4x500m row
*60 sec btw sets

B)

For time:
21-18-15-12-9-6-3
Hang squat clean (95/65)
Bar facing burpees

THURSDAY:

A)
5 Rounds (not for time)
6 Close grip bench press @ 3110
6 Sand bag over shoulder
12 Renegade rows

B)

5 Rounds:
10/5 Cal bike sprint
60ft Sled push
2-3 minute rest btw

FRIDAY:

A)

For time:
50 Pull ups
35 Wall balls
20 Deadlifts (225/155)

B)
Back squat:
5x2
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

Monday, 1/16/23

MONDAY:

A)
3 Rounds: (not for time)
20 Single arm DB overhead walking lunges
14 Strict pull ups (use band to go unbroken)
10 Toes to rings
12 Bounding box jumps

B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

TUESDAY:

A)
3x500m row
*60 sec btw sets

B)
For time:
21-15-9
Thrusters (95/65) *1 sec pause
Toes to bar
Rest 5 minutes then,
For time:
2 rounds
21 Wall balls
15 Power snatches (95/65)
9 Bar facing burpees
*Score both times

WEDNESDAY:

A)
3x500m row
*60 sec btw sets

B)
5 Minute AMRAP:
3 Deadlifts (205/135)
7 Push press (95/65) *1 sec pause
- Rest 2 minutes -
5 Minute AMRAP:
4 Pull ups (jumping pull up instead of bands today)
9 Push ups
- Rest 2 minutes -
5 Minute AMRAP:
5 Box jumps
11 Barbell thrusters

THURSDAY:

A)
3 Rounds: (not for time)
20 Single arm DB overhead walking lunges
14 Strict pull ups (use band to go unbroken)
5/5 Windmills (heavier than last week)
10 Dips

B)
For 25 minutes:
120ft sled push (60' out 60' back)
- 90 seconds rest -
10m suicide sprints x 10
- 60 seconds rest -
5 Sandbag over shoulder
- 60 seconds rest -

FRIDAY:

TABATA:
1. Banded KB swings
2. Jumping lunges
3. Med ball twist

B)
Back squat:
5x2
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set

Monday, 1/9/23

Monday:

A)

3 Rounds: (not for time)

15/10 Calories

11 Strict pull ups (use band to go unbroken)

5/5 Windmills

8 Hang power cleans (not heavy)

B)

Back squat:

5x5

90 sec btw sets

*Increasing weight after each set

Tuesday:

A)

3x500m row

*60 sec btw sets

B)

2 Rounds: score total reps

1 Minute max burpees over bar

Rest 1 minute

1 Minute max air squats (to med ball)

Rest 1 minute

1 Minute max Double unders

Rest 1 minute

1 Minute max clean and jerks (135/95)

Rest 1 minute

Wednesday:

A)

3x500m row

*60 sec btw sets

B)

E2MOM for 14 minutes

10 Push press (135/95)

15 Heavy KB swings

Thursday:

A)

3 Rounds: (not for time)

15/10 Calories

11 Strict pull ups (use band to go unbroken)

5/5 Windmills

:20 second handstand hold

B)

For 25 minutes:

120ft sled push (60' out 60' back)

- 90 seconds rest -

6 High box jumps (step down)

- 60 seconds rest -

10/5 Calorie bike sprint

- 60 seconds rest -

Friday:

A)

For time:

42 Calories

21 Power snatches (95/65)

30 Calories

15 Power snatches

18 Calories

9 Power snatches

B)

Back squat:

5x2

90 sec btw sets

*Increasing weight after each set

Monday, 1/2/23

Monday:

3 Rounds:

500m row

10 Burpees over bar

5 Squat cleans (185/135)

Tuesday:

In 15 minutes, complete:

65 Wall balls

AMRAP in remaining time of,

18 Double unders

12 TTB

6 Single arm Devil’s presses

Wednesday:

3 Rounds for time:

50/40 Calories (any machine)

35 Box jumps

20 Thrusters (95/65)

Thursday:

3 Rounds of:

30 Sit ups

30 Push ups

rest 2 minutes then,

For time:

50 KB swings

25 Calories

Friday:

Complete in any order:

100 Barbell curls

100 Tricep extensions

75 Push ups

75 Barbell bent over rows

50 Strict presses

Tuesday, 12/27/22

Schedule up date:

This Saturday we have New Years Eve at 9am.

Gym is closed Sunday.

(No olympic lifting this week, regular schedule resumes next week)

MONDAY: 

A.

15/10 Calories EMOM x 3

right into

20 Wall balls EMOM x 3

right into

15-10 Burpees EMOM x 3

-Rest 3 minutes and repeat-

TUESDAY: 

A.

5 Sets:

8 Back squats @ 3131 TEMPO

(30 sec rest btw sets)

B.

3 sets: (60 seconds rest btw sets)

20 Weighted walking lunges

C.

8 Sets:

8 Bench press @ 31X1 TEMPO

(30 sec rest btw sets)

WEDNESDAY: Conditioning 

A.
Use any machine

6 Minutes on

2 Minutes slow

2 Minutes on

B)

4 Rounds for time:

45 Double unders

30 Sit ups

15 S2OH (115/75) *1 sec pause

THURSDAY:

10-9-8-7-6-5-4-3-2-1

KB swings (Heavy)

Burpees

Rest 2 minute then finish with,

2 Rounds of:

20 Toes to bar

20 Burpees

FRIDAY:

A.

Bench press:

3x20

-Rest 2 minutes btw sets-

B.

3 Rounds for total time:

20 Pull ups

20/15 Calories

10 Thrusters (135/95) *1 sec pause

-Rest 1 Minute btw rounds-

Monday, 12/19/22

MONDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Back squats (3 sec negative…3 seconds up!)

B.

6 sets: (30 seconds rest btw)

8/8 Single leg deadlifts

C.

EMOM for 10 minutes:

10 Heavy S2OH

TUESDAY:

A.

6 Rounds:

10 Reverse flys

10 lateral raises

10 Front raises

B.

3 sets: (60 seconds rest btw sets)

20 Weighted reverse lunges

C.

3 sets: (60 seconds rest btw sets)

20 Chest supported DB rows

D.

10-9-8-7-6-5-4-3-2-1

Curl

Up right row

WEDNESDAY: Conditioning

A.
E3MOM X 4

20 seconds MAX CALORIE BIKE

B.

Build to a 1RM strict press

C.

E3MOM X 3

20 seconds MAX CALORIE BIKE

THURSDAY:

10-9-8-7-6-5-4-3-2-1

Power clean (135/95)

50-40-30-20-10

Double unders

Rest 2 minute then,

2-4-6-8-10-12

Burpee

Toes to bar

FRIDAY:

A.

Build to a 3RM bench press

Then 1 set of max reps at 80%

B.

50 Pull ups

40 Burpees

30 Box jump overs

20 Wall balls

10 Power cleans (185/135)

Monday, 12/12/22

MONDAY: 

A.

6 sets: (30 seconds rest btw sets)

8 Heel elevated Double KB front rack goblet squats (3 sec negative…3 seconds up!)

B.

6 sets: (30 seconds rest btw sets)

8 Strict presses (3 sec negative)

C.

6 sets: (30 seconds rest btw)

8/8 Single leg deadlifts 

TUESDAY: 

A.

6 Rounds:

10 Reverse flys

10 lateral raises

10 Front raises

B.

3 sets: (60 seconds rest btw sets)

20 Weighted walking lunges

C.

3 sets: (60 seconds rest btw sets)

20 Chest supported DB rows

D.

2 sets:

Max rep Barbell curls

Rest 2 minutes btw sets

WEDNESDAY: Conditioning 

A.
Use any machine

4 Minutes on, 2 min slow

B)

3 Rounds for time:

15 Thrusters (95/65) *1 sec pause

15 Chin ups

15 Burpees

THURSDAY:

10-9-8-7-6-5-4-3-2-1

Power clean (135/95)

Box jump overs

Rest 1 minute then finish with,

2 Rounds of:

20/15 Calories

20 Wall balls

FRIDAY:

A.

Build to a 3RM bench press

B.

6 sets: (30 seconds rest btw sets)

8 Reverse flys (3 sec negative)

C.

Climb the ladder in 15 Minutes:

15/10 Calories

2 Toes to bar

*Increase by 2 TTB each round, remember this is not an EMOM this is an AMRAP.

Monday, 12/5/22.

Congratulations to Kayleigh and Gary for being this months committed club champs!!!

The CrossFit 516 Holiday Party is coming!

Date: December 16th

Location: The Alheirense Cultural Center

Cost: $45

*Dinner and open bar all night. We would love for you to bring your friends and loved ones.

MONDAY:

12 Minute EMOM

Odd: 15/10 Calories

Even: 5 TNG Power cleans (heavy)

When the clock hits 13:00 go right into,

3 Rounds for time:

20 Box jumps

20 Pull ups

TUESDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Barbell RDLs (3 sec negative)

B.

5 sets: (30 seconds rest btw sets)

8 Bulgarian lunges (3 sec negative)

C.

1 set:

100 Banded curls

D.

6 sets: (30 seconds rest btw sets)

8 Lateral raises (3 sec negative)

WEDNESDAY:

A.
Use any machine:
4 rounds of:
45 sec on, 15 sec slow

4 rounds of:
30 sec on, 30 sec slow
4 rounds of:
20 sec on, 40 sec slow

B)

3 Rounds for time:

40 Sit ups

20 Push ups

20 Thrusters (45/35)

THURSDAY:

24 Minute EMOM:

1. 10 Burpees over bar

2. 15/10 Calories

3. 1 Squat snatch

FRIDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Incline DB flys (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Arnold press (3 sec negative)

C.

For time:

2 S2OH (115/75)

2 In place forward lunge (115/75)

4 S2OH

4 In place forward lunge

6

6

8

8

10

10

Finish with,

50 Calories any machine 

Monday, 11/28/22

Monday:

20 Minute AMRAP:

15 Calories

9 Burpees

6 Squat cleans (135/95)

Tuesday:

In 15 minutes, complete:

65 Wall balls

AMRAP in remaining time of,

18 Double unders

12 TTB

6 Single arm Devil’s presses

Wednesday:

3 Rounds for time:

50/40 Calories (any machine)

35 Box jumps

20 Thrusters (95/65)

Thursday:

20 Minute AMRAP:

30 Sit ups

20 Jumping lunges

10 Chin ups

*rest 30 seconds after each round

Friday:

Complete in any order:

100 Barbell curls

100 Tricep extensions

75 Push ups

75 Barbell bent over rows

50 Strict presses

50 Inc. DB flys

Monday, 11/21/22 (Holiday Schedule update)

Mon-Wed: Regular schedule

Thursday (thanksgiving) 8:30am class

Friday: 8am & 9:30am, 4pm, 5:30pm

Sat: Regular schedule

Sun: No open gym

*Please make sure to be on time for our thanksgiving workout. We would love to keep it on schedule and get everyone out and on time for the rest of your day.

MONDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Heel elevated Double KB front rack goblet squats (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Push presses (3 sec negative)

C.

5 sets: (30 seconds rest btw sets)

8 Goblet jump squats

E.

40-30-20

Med ball twist

20-15-10

Plank to push ups

TUESDAY:

A.

15-10-15

Push up (3 sec negative)

30-20-10

Banded tricep extensions (3 sec negative)

B.

3 sets: (30 seconds rest btw sets)

30 Wall balls

C.

4 sets: (30 seconds rest btw sets)

5/5 HEAVY DB bent over rows (3 sec negative)

D.

1 set:

100 Banded up right rows

WEDNESDAY: Conditioning

A.
Use any machine:
2 Rounds:

3 minutes on, 1 minute off

2 minutes on

B)

4 Rounds for time:

7 Unbroken Clean and jerks (Choose a weight you can go unbroken with)

14 Burpees

21 Pull ups

THURSDAY:

THANKSGIVING WORKOUT!!!

FRIDAY:

A.

10-9-8-7-6-5-4-3-2-1 of:

Barbell curls

Bent over supinated rows

B.

6 sets: (30 seconds rest btw sets)

8 Reverse flys (3 sec negative)

C.

Climb the ladder in 15 Minutes:

15/10 Calories

2 Toes to bar

*Increase by 2 TTB each round, remember this is not an EMOM this is an AMRAP.