11/26/2014

Strength
Strict Pull Ups
5 Rounds Max Reps
2m Rest between rounds

Conditioning
20m EMOM
Odd: 15/11 Calorie Row
Even: 10 Burpees Adv: 15 Burpees

11/25/2014

Conditioning
“The Open Test”
20m AMRAP
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

Extra
Snatch
3×1 @ 85%
3×1 @ 90%
3×1 @ 85%

11/24/2014

Thanksgiving Week Schedule
Monday: Regular Hours
Tuesday: Regular Hours
Wednesday: Regular Hours
Thursday: 10am Workout
Friday: 10am Workout
Saturday: 10am Workout
Sunday: Regular Open Gym

Strength
Back Squat
Establish 1RM

Conditioning
Death By Squat Clean (115/75) Adv: (155/105)

11/22/2014

9am Barbell
Choose your own adventure

10am Conditioning
Meredith’s Birthday WOD
HAPPY 30th BIRTHDAY MEREDITH!!!

With a partner:
84 Double Unders
then
3 Rounds
11 Deadlifts (225/155)
20 Burpees
30 Slam Balls (30/20)
then
400m Run

11/21/2014

Strength
Front Squat
7×3 Across

Conditioning
8m AMRAP
3-6-9-12…
Power Snatch (95/65)
Over-Box Jumps (24/20)

Extra
Snatch
4 Singles @ 75%
3 Singles @ 80%
2 Singles @ 85%

11/20/2014

Thursday Open Gym
Thursday morning Open Gym is from 7am – 8am. Afternoon hours are 5pm – 7:30pm as usual. Enjoy your Thursday Rest Day!

11/19/2014

Strength
Power Clean
5×3 Touch-and-Go Triples

Conditioning
7 Rounds
2m AMRAP
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
AMRAP Power Cleans (135/95)
1m Rest

Extra
Front Squat
6×4

Yes, we are running. Outside. Wear layers.

11/18/2014

Strength
Snatch
Max Weight 3 Position Snatch (High Hang, Hang, Floor)

Conditioning
10m EMOM
Odd: Max Unbroken Handstand Push Ups
Even: 5 Deadlifts (225/155)/(265/175)

11/17/2014

Strength
Front Squat
5×5 Across

Conditioning
5m AMRAP
5 Bar Muscle Ups
5 Box Jumps (30/24)
5 Squat Cleans (155/105)

Scale Bar Muscle Ups to Chest to Bar Pull Ups, or double regular Pull Ups/Ring Rows.

11/15/2014

9am Barbell
Shankle Complex

10am Conditioning
For Time:
1 Mile Run
50 Squat Cleans (95/65)
50 Burpees