WOD

FRIDAY


FRIDAYStrength, Front Squat: 6 x 6 @ 80% of your 1 RM, rest as needed between sets For Total Reps, AMRAP 5: Ascending Ladder (3/3, 6/6, 9/9, etc)Thrusters 95#/65#Burpees over the bar Extra GymnasticsA. Chest-to-bar Pull-ups, EMOM x 5: 8 Chest-to-Bar Pull-upsB. Handstand Push-ups: 2 x 60%, rest 60 seconds between sets WeightliftingA. EMOM x 8: 2 Jerks (Heavy, Split or Push Jerk) Midline: 3 RNFTMax Weighted plank100' Suitcase Carry (left arm)7

THURSDAY


THURSDAYA. Pressing Test1 RM Bench Pressor1 RM Strict Press B. Pulling Test1 RM Deadlift C. Conditioning Test2 Minute Assault Bike, for caloriesor 500m Row, for time

WEDNESDAY


WEDNESDAYFor Total Reps: AMRAP 2050 Double Unders15 Power Snatches 95#/65#10 Box Jumps 24"/20"5 Muscle-ups (Scaling: 6 Transitions or 6 Strict Burpee Chest-to-bar Pull-ups) Extra (complete prior to workout)Power & ExplosivenessA. Kneeling Jump Squat: 5 x 3B. Medball Jumping Squats 3 x 15C. EMOM x 8: 50' Sled Push*Weight should be heavy but sled should be moving fast (7-10 seconds for completion). Midline: GHD Sit-ups: 3 x 15, rest as needed

TUESDAY


TUESDAYCFNE Big Clean Complex. 6 sets of the following Complex :High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Split JerkOne set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the

MONDAY


REMINDER WE ARE SWITCHING OVER TO MIND BODY DEC 1st...IN ORDER TO KEEP YOUR CURRENT RATE ACCTS MUST BE SWITCHED OVER BY DEC 30th.  THE LINK IS ATTACHED AND EVERYONES ACCT IS ALREADY SET UP FOR THEM https://clients.mindbodyonline.com/classic/ws… MONDAYAccessory: Rotating Stations every 5 minutesA. Reverse Lunge, 3 x 6, per legB. Crossover Symmetry Activation ProtocolC. 3 x 100' Double Overhead Kettlebell Carry For Total Reps: AMRAP

SUNDAY


8-9:30 ENDURANCE 1 mile run 150 DU 75 burpees 800m run 100 DU 50 burpees 400 m run 75 DU 25 burpees 9:30-10:30 400m run 50 DU 25 burpees 4RFT

FRIDAY


Reminder Black Friday Hours are  8:30am and 9:30am  Strength: 10 Minutes to Build to a Heavy 2 Rep Hang Power Clean For Time: 4 Rounds25 Wallballs 20#/14#10 Hang Power Cleans 135#/95#   ENGINE 400 m run (one lap around the building) 25 wall ball 10 power clean (95/65) 5RFT

THANKSGIVING


Happy Thanksgiving!  Classes will run at 7:30 am and 8:30am.  Josh will be working out at 6am if anyone wants to come in early for an open box style workout.  Friday hours are 8:30 and 9:30am only.  Saturday is normal class hours   THURSDAY For Time, 'Luce': 3 Rounds1000m Run10 Muscle-ups (scale: 10 Burpee Strict Chest-to-bar Pull-ups)100 Squats*40 Minute Time Cap. **The Burpee Pull-up is to be performed from a deadhang

WEDNESDAY


WEDNESDAYSkill, Overhead Squat: 3-3-3 For Time: 15-12-9-6-3Overhead Squats 135#/95#Burpee Box Jumps 24"/20" ExtraWeightliftingA. Sotts Press 5 x 5B. Snatch Complex (squat): Snatch Pull + Snatch High Pull + Snatch 5 x (1+1+1)C. Touch-and-go Squat Snatch: 3 x 5, resting 90 Seconds between sets StrengthFront Squats: 6 x 5 @ 80%, rest as needed between sets ENGINE 21-15-9-15-21 OH squat (95/65) Burpee box jump (24/20) 400 m run before you do

Tuesday


TUESDAYStrength, Work up to a 1 RM Jerk For time:20 Strict Press 135/80 20 Kettlebell Swings 70#/53#20 Push Press 155/10520 Kettlebell Swings 70#/53#20 Push Jerks 185/13520 Kettlebell Swings 70#/53#*Workout Courtesy CrossFit Linchpin ExtraGymnasticsA. 3 Unbroken sets: 10 Chest-to-Bar Pull-ups, resting 1 Minute betweenB. Handstand Push-ups (1) Max Unbroken Strict HSPU(2) 2 x 60%, rest 90 seconds between sets ConditioningAirdyne: 4 Rounds2 Minut

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