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Wednesday – 11/30

A.) Bench Press (week 2): 3 x 3 Set 1: 3 x 70% TM Set 2: 3 x 80% TM Set 3: 3+ x 90% TM - max reps B1) Strict Press: 4 x 10 @ 55% TM B2) Strict Pull up: 3 x Max reps - no ring rows, use bands. If using bands you will use the same band you used the last two weeks. For everyone you will try to beat your total number of reps completed on 11/16 C.) Each for time: Row 500m --rest 3 min-- Row 500m *go for a PR

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Monday – 11/28

A.) Dead Lift (week 2): 3 x 3 Set 1: 3 x 70% TM Set 2: 3 x 80% TM Set 3: 3+ x 90% TM - max reps B.) Back Squat: 4 x 10 @ 55% TM C.) EMOM 21 minutes, rotating movements 1 - 3 Jerks, push or split (from the floor) *may increase weight on these during the workout if desired 2 - 5 Tall Box Jumps - whatever that means to the individual 3 - Hollow Hold, at least 20 seconds - go for the full minute if you want

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Friday – 11/25

A.) Strict Press (week 2): 3 x 3 Set 1: 3 x 70% TM Set 2: 3 x 80% TM Set 3: 3+ x 90% TM - max reps B.) Turkey Burn workout For time: 50 Dead Lifts 50 Lunges in place (25 each leg, just bodyweight) 40 Back Squats 40 Burpees 30 Power Cleans 30 K2E 20 Thrusters 20 Pull ups 10 OHS 10 HSPU *one bar 115/75 Rx

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Happy Thanksgiving!

The gym will be closed today, go enjoy your holiday and eat till you burst! We will only have three classes tomorrow: 6am with coach SBA, 9am with coach Evan and 5pm with coach Scott. Enjoy your day!

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Wednesday – 11/23

A.) Back Squat (Week 2): 3 x 3 Set 1: 3 x 70% TM Set 2: 3 x 80% TM Set 3: 3+ x 90% TM - max reps B.) Dead Lift: 4 x 10 @ 60% TM C.) 5 rounds for total reps (FGB style): 1 min Power Snatch (75/55) 1 min OHS (75/55) 1 min bar facing burpees over the bar Rest 1min

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Tuesday – 11/22

A.) 5 sets of 2 reps 1 rep = 1 Hang Power Clean + 1 Power Clean (floor) + 1 Split Jerk *you may drop the bar between reps if needed but not during (ie: after the hang clean) B.) Make 3 attempts at each of the following: - Max set of pull ups (kipping or bands) - the set is over when you drop from the bar or rest for an extended amount of time at the bottom. If you use bands use the same bands you used last week. - Max set of unbroken double unders - Max

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Monday – 11/21

Holiday hours this week: Wednesday: Normal hours Thursday: Closed all day Friday: 6am, 9am, 5pm only - Special Turkey burn workout Saturday: 8am (S&C), 9am (bootcamp, bring your friends and family), 915am (yoga) In case anyone is interested in going to the CrossFit Games this year, it moved a bit closer to home: [embed]https://www.youtube.com/watch?v=TG3RLBGYt-k[/embed] A.) Bench Press (week 1): 3 x 5 Set 1: 5 x 65% TM Set 2: 5 x 75% TM Set 3: 5+ x 85% TM - max reps B.) Strict Press: 4 x 10 @ 55% TM C.) 4 (four)  2-minute rounds of: 2 rope

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Friday – 11/18

A.) Dead Lift: 3 x 5 Set 1: 5 x 65% Set 2: 5 x 75% Set 3: 5+ x 85% B.) Back Squat: 4 x 10 @ 55% C.) 2 rounds: 50 Wall Ball 50 RKBS (53/35) Post Fitness: 2-4 x 10 Evil wheel

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Wednesday – 11/16

A.) Strict Press: 3 x 5 Set 1: 5 x 65% Set 2: 5 x 75% Set 3: 5+ x 85% B1) Bench Press: 4 x 10 @ 55% (TM) B2) Strict Pull ups: 3 x Max reps - no ring rows, use bands. If using bands you will use the same band over the course of the next several weeks of this and try to improve in total reps each week. C.) EMOM 12 min: 2 power snatch @ 75% 1RM or higher

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