Holiday Schedule!

Have a great Thanksgiving!Closed Thanksgiving day ( Nov. 22nd)Friday (Nov. 23rd) 10am – 12pm Only! Bring yourself and a partner for some fun.

Tuesday 05/01

Coaches Warm Up or 3 Rounds 10 per side, Single leg Deadlift w/ DB (Focus on stability) 10 Bentover rows w/ KB (5 per arm) 20 Double unders (40 singles) Deadlift 10@50%, 10@60%, 5@75%, 5@80%, 5@85% Deficit deadlift 45lb plate for men, 35lb for weman, Superset: Bicep curls x 30 (light DB) Attemp to do all your sets with the …

Wednesday 04/11

A. Warm up B. 14 Min. E2MoM Ascend in weight every 2 min. / Build to Heavy complex Halted Snatch + Hang Snatch + O/H Squat C. 4 Rounds (25 min. Cap) 3 Cleans @80-85% 6 Front Squats 9 GHD Sit ups w/med ball 14/20# (or Sit ups w/ plate) 50 Meter O/H Single Arm Walking Lunges (25m R/ 25m …

Tuesday 04/10

A. Warm up B. 6 Min. EMoM complex Build to 60% Halted Deadlift + Hang Clean + Front Squat + Jerk then, C. 8 Min. E2MoM Complex Every 2 min. build up to 85-90% of Jerk Clean + Front Squat + Jerk D. 5 Rounds 8 Hang P. Snatches 95/135# 20 Wall balls 14/20# 50 Double unders E. 3 Rounds …

Monday 4/9

A. Warm up B. 13 Min. AMRAP 12 Ring Dips 10 Strict Pull ups 8 Strict T2B C. 4 Rounds 12 Pistol Squats* 15 Air Squats* 18 Jumping lunges* 21 Strict HSPU (Adv: *Add KB ) D. 2 Rounds 25 GHD Sit ups 2 Min. Side plank (1 min. R/ 1 min. L) Rx Program Deadlifts 10 x @50% 10 …

Friday 04/06

A. Warm up B. Back Squat 10 x @50% 10 X @60% 5 x @75% 5 x @80% 5 x @85% Lateral Sidebends w/KB x 15 C. Bear Complex 95/135# 5 Rounds For Time Complete 7 Unbroken sets of this complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press D. 3 Rounds (On …