Friends-Cember STARTS Monday

Hoodie Pre-sale ENDS Tuesday


Lift Off at Harbor East will be Wednesday December 11th at 6:30pm.
All are welcome to come lift!

Harbor East: TOMORROW at 9am will be the first pilot Capacity Class

Federal Hill: Please have your cubbies cleaned out by Wednesday December 4th


Team Workout


In groups of 3:

24min AMRAP

 Station 1___ cals Bike 
10 Snatch 
10 Pull ups 

Station 2
Rest

Station 3
High Plank 

Fitness: 10cals (75/55)
Performance: 12cals (95/65)
Open: 14cals (115/75)(chest to bar)

Athletes: Athlete 1 starts at station one, athlete 2 station 2, athlete 3 station 3. You will rotate through the stations in order. Rounds and reps are only counted at station 1.


DRIVE


Buy-in: 750m Row

Dumbbell DT
5 Rounds 

12 Deadlift
9 Hang Clean
6 Push Jerk 

Cash-out: 750m Row

20min cap


Friends-Cember STARTS Monday

Hoodie Pre-sale ENDS Tuesday

Lift Off at Harbor East will be Wednesday December 11th at 6:30pm.
All are welcome to come lift!

Harbor East: Sunday at 9am will be the first pilot Capacity Class

Federal Hill: Please have your cubbies cleaned out by Wednesday December 4th


Workout


Every 5min for 25min

21 Wall Balls
18 Kettlebell Swing
12 Burpee Box Jump
Max Rope Climb

Fitness: 35/26
Performance: 53/35
Open: 70/53 (15 burpee box jumps) 


Happy Thanksgiving Industry Athletics! We hope you are enjoying a delicious meal today with loved ones. We are certainly thankful for ALL OF YOU!

Reminder: No 5:30am and 6:30am classes tomorrow


Lift and Trot


Run 1 Mile
Row 1 Mile (1600m)
Bike 1 Mile (1600m)
30 Clean & Jerk 
30 Snatch 
30 Thrusters 

Reps and distances can be broken up and completed in any order


Thanksgiving Schedule
No 7:30pm class TONIGHT
Thursday 11/28 9am Lift and Trot
Friday 11/29 No 5:30am and 6:30am classes

Hoodie Pre-sale ENDS Tuesday!

Friends-Cember kicks off Monday!


SKILL


:30 Dball Carry 
:30 DB Split Squats (switch every 15 seconds) 
:30 Low Plank 
5 Rounds 

**This is to get warm for the workout.  Focus on form and technique! 


Metcon


21 Double DB Walking Lunge (Suitcase carry) 
18 Sit ups
15 Deadlifts 

16 min AMRAP 

Fitness: 135/95
Performance: 185/125
Open: 205/155 

Athletes: Lets work that posterior chain today! Glute, core, hips (and grip!) are the focus.  For the workout choose a load that you can keep good form with. 


Thanksgiving Schedule
Wednesday 11/27 (tomorrow)- No 7:30pm class
Thursday 11/28- 9am Lift and Trot ONLY
Friday 11/29- No 5:30am and 6:30am classes

Hoodie Pre-sale ENDS Tuesday December 3rd

Friends-Cember starts Monday December 2nd
Don’t forget to have your friends sign up!


Skill


Weakness Work
8 min EMOM 

Pull ups- 5-7 Negatives , pick a number and maintain
Bodywieght – 3 tempo pull ups, 6 tempo push ups (tempo = 3 secs, 2 sec hold, 3 sec) 
Toes to Bar – 5-10 Toes to Bar , pick a number and maintain
Doubles – Use this 8 minutes to work on Skills (or pick another skill since Dubs are in the workout) 
HSPU – :20 second hold or 3 Negatives 
Muscle ups- 5 horizontal ring row, 5 turn overs on low rings  
Snatch- 5 Power Snatch at 75 % of your Isabel weight 


Metcon


3 minutes on 1 minute off 

300/250 M Row 
10 Burpees
Max Double Unders 

5 Rounds 

Fitness: 250 M Row
Performance: 300 M Row
Open: 300 M Row 

Athletes: Get your weakness work in today!  Then we jump into a body weight workout with a short rest.  Intervals are a great to work on pacing and pushing your capacity. 


Thanksgiving Schedule
Wednesday 11/27- No 7:30pm Class
Thursday 11/28- 9am Lift and Trot
Friday 11/29- No 5:30am or 6:30am classes

Hoodie Pre-sale ENDS Thursday December 3rd

Friends-Cember starts next Monday
Don’t forget to tell your firneds to sign up!


Strength


Clean and Jerk 
3/3/3/3/3 
(work up to 75% of your 1 RM) 


Metcon


15 Hang Power Cleans 
25 Toes to Bar 
35 Air Squats 
3 Rounds  

Fitness: 95/65
Performance: 135/95
Open: 155/105

15 min CAP
 
Athletes: THIS IS WEEK 2 for the IA winter challenge. Work FORM and TECHNIQUE today on your clean and jerk.  For the workout the load should be something you can hit unbroken in the first round.  Find a T2B progression that keeps you moving.  They will be limiting factor. 


DRIVE


AMRAP 25 Minutes 

80 KB Swings 
70 Goblet Squats 
60 Sit ups
50/40 Cals on the Ski 
40 Burpees
30 Pull ups

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Thanksgiving Schedule:
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes

IA Hoodie Pre-sale is going on NOW until Decembre 3rd.
Click the link in the blog to add your name to the list.


Strength


Front Squat
Take 15 minutes to find a heavy 3 rep 
Then complete 3 more sets of 3 at that load
(work for 80-85%)


Metcon


18-15-12-9-6-3
Front Squat 
Bar Facing Burpee

15 min Cap  

Fitness: 75/55
Performance: 95/65
Open: 115/75

Athletes: Work to a heavy 3 rep front squat then we go super light for the workout. The FS should be unbroken.


DRIVE


Every 4 Minutes for 16 minutes 

400 M Row 
1:00 minute low plank 
Max Burpees over the rower 

Rest 2 minutes 

Every 3 minutes for 12 minutes 

30 Sit ups
20 DB Thrusters 
Max Single Unders 


Thanksgiving Schedule:
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes

IA Hoodie Pre-sale is going on NOW until December 3rd.
Click the link in the blog to add your name to the list.


Partner WOD


8 Kettle Swings
200 M Row 
2 Rounds (Each partner does a round) 

8 Push Press 
200 M Row
2 Rounds (each partner does a round) 

8 Rounds 

*Partner is resting while one is working…

35 min Cap 

Fitness: 95/65 (200 M Row)
Performance: 115/75 (225 M Row)
Open: 135/95 (250 M Row) 

Athletes: Interval training with a partner today.  Rounds should take about 1 minute to complete.  Choose a load on both movements that you can keep moving. 


Capacity class comes to Harbor East
Sunday December 1st, 8th, 15th, and 22nd ONLY at 9:00am


Members, friends: We are piloting Coach Hugh’s Capacity Class at Harbor East for four Sundays in December!

What is Capacity Class: This is a class designed to BUILD YOUR ENGINE. We will be working intervals, distance, sprints when it comes to the bike, rower, running, jump rope, etc. There will never be a barbell in this class and limited use of kettlebells/dumbbells/wallballs. This class is designed to work your aerobic CAPACITY!

If this is a class you want to have regularly at Harbor East on Sunday mornings and/or if this is a time of day on Sunday you’d like to have the gym open, come out on these four Sundays and support it!

It will be Coach Hugh’s capacity programming, same time, same day, but now ALSO across the harbor with Kelsea or Geo.


Thanksgiving Schedule
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes

IA Hoodie Pre-sale is going on NOW until December 3rd. Click the link in the blog to add your name to the list.

IA Challenge Weakness Work will be in class on Tuesdays and posted on the blog on Thursdays for you to complete on your own.


Strength


Sumo Deadlift 5/5/4/4/3/3
**Build in load


Metcon


10 Pull ups 
30 Double Unders 
10 Sit ups

10 Min AMRAP 

Fitness: Seated Barbell Row 
Performance: Pull up 
Open: Chest to Bar 

Athletes: We start with a heavy pull from the ground and finish with pulling our body weight for a 10 minute piece. Heavy loads and body weight work make for a balanced day. 


IA Challenge Weakness Work

We will post weakness work every week on Thursday (in addition to our class work on Tuesday).  It should be something you try to complete before next Thursday.  It should take 10-15 minutes and can be done before or after class. 

Pull ups – 30 slow negatives 
Toes to Bar – 8 Min EMOM (max set, focus on form)
Doubles – 10 minutes of practice 
HSPU – 8 min EMOM (holds or negatives, allow :20 of rest) 
Muscle ups – 30 Turn overs low rings 
Body weight – 40 hand-release push-ups, every time you break 10 OH squats w/ pvc pipe
Squat Snatch/Clean – 8 Min EMOM (3 singles at 80-85%)