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Special Post-Thanksgiving Workout

Workout to be completed of Thursday or FridayTop male and female score will receive a discounted rate for the month of DecemberSee attachment for rulesLunges are counted per leg

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November 26, 2014

A.Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B.Seven rounds for time of: 7 Handstand Push-Ups 7 Burpees 7 Ring Dips 7 Pull-Ups

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November 25, 2014

A.12 Minute EMOM:2 Thrusters*Weight must touch the ground between reps**Score is total weight moved B.12 Minute EMOM:20 Double UndersMax Reps Push-Ups*Score is total Push-Ups

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November 24, 2014

A.Take 18-20 Mins and build to a 1RM Power Clean.*Suggested loading pattern is on the whiteboard* B.Five Rounds For Time:5 Power Cleans @ 75% Today's 1RM10 Box Jumps 24"/20"

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November 21, 2014

A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutesB.For time: Row 1000 Meters followed immediately by . . . Three rounds of: Double-Unders x 30 reps Kettlebell Swings x 20 reps Handstand Push-Ups x 10 reps

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November 20, 2014

A.Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM ...

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November 19, 2014

A.Take 12 to 15 Mins and Build up to 85% of your 1RM Deadlift B.Every 4 Minutes for 6 Sets3 Deadlifts @ 85% 1RM6 Toes To Bar250m Row

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November 18, 2014

A.Take 12 to 15 Minutes to Work on Split Jerk Technique. You may go as heavy as desired while maintaining perfect form. B.3 Rounds For Time:10 Thrusters15 Kettlebell Swings20 Pull-Ups

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November 17, 2014

A.5 Sets:Power Cleans 1.1.1 (rest 10 secs between singles)Rest 20 Secs5 Tall Box JumpsRest 3 Mins B.Every 3 Minutes For A Total Of 5 Sets:6 Power Cleans @ 75-80% of today's heaviest set12 Hand Release Push-Ups300m Run

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November 13, 2014

A.3 Sets:10 DB/KB Walking Lunges (Each Leg)Rest 60 Secs1 Min Side Plank (Each Side)Rest 60 Secs B.For Time:400m Run30 Front Squats (weights on whiteboard)30 Burpees400m Run

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