Strength 
Every 3:00 x 15:00 (5 Sets)
5 Deficit Deadlifts (Stand on 45# Plate)
8 DB Glute Bridges @ 11x2 (DB On Hips)
10/8 Calorie Bike Sprint (Both Bikes)
*Building each set*

WOD
3 Rounds for time (16:00 cap)
30 Med Ball Squat Cleans (20/14#)
20 Pull-ups (C=C2B)
100 Double Unders 

Post results to the whiteboard. 

"Back In Business"
Main Tools: Row & Burpee
_____________________________

Every 15 Minutes x 3 Sets 
Row
Burpees
Plate G2OH
Burpees
Row

​
*with a partner - partition as desired

Sweat-Fest Saturdays!
Teams Of 2
On a 40:00 running clock 

4 Rounds
40 Russian KB Swings (70/53#)
20 Strict Dips 

Directly Into...

4 Rounds
40 OHS (75/55#)
30 Hang Power Snatch (75/55#)
20 Strict HSPU

Directly Into...

Establish a 2RM Hang Snatch in the time remaining
Partition all reps as desired

"Shake Off The Tryptophan"
Main Tools: Jump Rope & Dumbbells
_____________________________

8 Minutes - Tabata Style
Battle Ropes
Bench Overs
DBall Slams
Double KB Front Rack March

REST 2 MINUTES

8 Minutes - Tabata Style
Jump Rope
DB Bench Press
DBall Slams
Double KB Deadlift


​After Party
EMOM x 12 Minutes (30/30)
Minute 1 = Hanging Knee Raises
Minute 2 = Battle Ropes
Minute 3 = Plank on DBall

EMOM X 20
Minute 1: 20 Sit-ups
Minute 2: 12/9 Calorie Bike
Minute 3: 40s Side Plank (20/20)
Minute 4: 10-15 Slam Balls (30/20#)

EMOM X 20
Minute 1: 20 Alternating DB Hammer Curls (10/Arm)
Minute 2: 25 Banded Tricep Push-Downs
Minute 3: 1:00 Paloff Hold (30/30)
Minute 4: Rest


Post results to the whiteboard.

Turkey Turkey WOD
AMRAP 10
5 Sandbag cleans (100/70#)(150/100#)
10 Burpees 

*Rest 2:00*

AMRAP 10
10 Box Jump Overs (24/20”)
10 Toes To Bar 

*Rest 2:00*

AMRAP 10
10 DB Thrusters (35/25#)(50/35#)
10/8 Calorie Ski-Erg

Post # of rounds to the whiteboard!
Happy Thanksgiving Everyone!

"Turkey Time"
Main Tools: Ski & Kettlebell & Torpedo
_____________________________

AMRAP 40
Ski
KBS
Abmat Sit Ups
Ski
Air Squats
Tuck Ups
Ski
1-Arm Torpedo Snatch
Hollow Rocks
Ski
1-Arm Torpedo Push Press
Penguins

​"Let's Go HAM"
Main Tools: Bike & Dumbbells & Boxes
_____________________________

Every 4 Minutes x 5 Sets
Bike

REST 2 MINUTES

Every 5 Minutes x 4 Sets
DB Devils Press
Push Ups
Box Step Ups

Strength
5 Sets (15:00)
12 KB Bulgarian Split Squats @ 30x0 (6/Leg)
+
45s Double KB front rack wall sit
*Rest 1:30 Between Sets. Stay across at same weight.*

WOD
Time Trial 
2,000m Row 

Post results to the whiteboard. 

"Mashed Potatoes"
Main Tools: Medicine Ball & Burpees
_____________________________

EMOM x 35 Minutes (40/20)
Minute 1 = Wall Balls
Minute 2 = Rope Rows
Minute 3 = Reverse Lunges
Minute 4 = Burpees
Minute 5 = X-Band Walks
Minute 6 = Lateral Hops Over DB
Minute 7 = Ring Rows

Strength
3 Sets
0:00-12:00
10 Close Grip Bench Press + 5 Strict Pull-ups 
*Building to a Heavy Set, Rest 2:00 Between Sets*

12:00-15:00
1 set of max reps -> Close grip bench press @ 50% of 10RM
*This is to be performed after your last 2:00 Rest*

​WOD
Teams Of 2!
12 Rounds: (20:00 CAP)
200m Run (300ft Shuttle run if too cold)
10 Push-ups 
10 Pull-ups (C=C2B)
*Alternate full rounds*

Shuttle Run
25ft Out + 25ft Back + 50ft Out + 50ft Back x 2 Rounds


Post results to the whiteboard. 

"Green Bean Casserole"
Main Tools: Row & Torpedo
_____________________________

AMRAP 20
Row
Torpedo Plank Pull Throughs
Seated Torpedo Press
Row
Toes to Torpedo
SA SL V-Ups
Row
Torpedo Bear Crawl Pull
Ring Mountain Climbers


After Party
AMRAP 13
Rower Tuck Ups
Torpedo Bicep Curls
Calorie Row (or Run)
Torpedo Skull Crushers

Strength
Back Squat  (15:00 Block)
5x5 @ 30x1 Tempo 
*Rest 2:00 Between Sets*


WOD
AMRAP 10
40 Double Unders 
20 Air Squats
10 Sumo Deadlift Highpulls (95/65#)

Week of Thanksgiving!

Weekly Movement Forecast
M- Tempo Back Squats
T- Close grip bench press + Team of 2 WOD (Shuttle runs + Push/Pull)
W- Bulgarian Split Squats + Wall Sits / Time Trial Surprise 
TH- Turkey Turkey WOD 
F-  EMOM SweatFest Post Holiday Special 

​

TEMPO BACK SQUATS 
Rolling into a new cycle here with tempo squats, the focus of this cycle will be on the descent of the squat. We will build strength through this cycle but also learn how to engage the midline and keep the body solid as we pass through below parallel before driving to stance. 


CLOSE GRIP BENCH + STRICT PULL-UPS
Little pump cycle! Working our way back into some bench press for this one, and we are prescribing a close grip. Close grip should allow for a better transfer over to movements like push-ups. Supplementing the bench will be our continued strict work with pull-ups. Remember to keep trying a more challenging scale on these, you’ll never know what your capable of until you try.


BULGARIAN SPLIT SQUAT + WALL SIT
This cycle should be fun! Mixing things up getting after single leg work and static holds. Kettlebells will be the primary piece of equipment used, and we hope to see a great transfer of strength over to the squats once we complete our time with this cycle.


TURKEY DAY 
Gobble gobble! For our WOD this year we will be completing  3 x 10 minute AMRAPS. Come in and get a fun, sweaty, and safe WOD before the face stuffing begins 


POST TURKEY DAY 
Well, we all know what this day feels like. This day will consist of a couple of EMOMs, and the goal is just to move! Come in and get a little sweat, and try to forget about all the crap you put into your system the day before.

"Cinque Terre"
Main Tools: Boxes & Bikes & Dumbbells
_____________________________

AMRAP 28 - with a partner
Box Jumps
Abmat Sit Ups
1-Arm Alt. DB Snatches
Calorie Bike Erg


After Party
AMRAP 12 - solo
DB Zottman Curls
Double KB Front Rack March
DB Skull Crushers
Double KB Farmers Carry Hold

Sweat-Fest Saturdays!
Teams Of 3
AMRAP 15
“WATERFALL"
200/150m Ski-Erg or Row
20 Sandbag Reverse Lunges (30#...10/Leg)
2 Rope Climbs 
*Sandbag in back rack position*

*REST 3:00*

AMRAP 15
“WATERFALL”
200m Run or 400/300m Bike-Erg or 12/9 Cal Echo 
20 Sandbag Thrusters (30#)
2 Rope Climbs 

*For these two waterfall workouts each athlete will begin at 1 movement and
begin regular rotation from there*

Post results to the whiteboard.