Lift Off at Harbor East is Wednesday at 6:30pm. Come lift!

White Elephant and Holiday Party is Friday December 20th! Details are on the blog.

Holiday schedule is on the blog.


Strength


2 Cleans + 1 Jerk (Split or Power)
Build up to 75% of your 1 RM Clean and Jerk (5-7 minutes) 

Then EMOM for 8 minutes 
2 Cleans + 1 Jerk (Split or Power)  

**The cleans do not have to be unbroken.  They should be power or squat whatever you are working on. 


Metcon


10-9-8-7-6-5-4-3-2-1
Power Clean 
Pull ups

Fitness: 115/75
Performance: 135/95 (chest to bar) 
Open: 155/105 (3 Bar Muscle ups after each set of cleans)

Athletes: Push the loading on the clean today, it should on the heavier side.  


DRIVE


AMRAP 22

50 Wallballs (14/10)
40/30 Calorie Bike Erg
30 Sit ups 
20 Hang Dumbbell Snatches (50/35)


Lift Off at Harbor East is Wednesday December 11th at 6:30pm

White Elephant and Holiday party is Friday December 20th at Delia Foley’s!
White Elephant starts at 7pm! Sign up on the link in the blog.
Party starts at 8pm! First keg is on Industry Athletics
More details in the blog.


Partner WOD


Teams of 2: 

AMRAP x 25
______ Calorie Row
60 Synchro single DB push press
_______ Double Unders 
10 Rope Climbs

Fitness: – 35/25, 50 DU (80 Cals)
Performance:  – 50/35, 200 DU (90 Cals)
Open: – 70/50, 300 DU (100 Cals)

Athletes: Grab a friend and great to work for it today.  We have along 25 minute partner amrap. Divide the work up however you want. 


DRIVE


1:00 Wall Balls
1:00 Rowing 
1:00 Single DB Hang Clean and Jerk 
1:00 Low Plank 
1:00 Single DB Goblet Squat  
1:00 Rest 

4 Rounds 


Lift Off at Harbor East is Wednesday December 11th at 6:30pm

White Elephant and Holiday party is Friday December 20th at Delia Foley’s!
White Elephant starts at 7pm! Sign up on the link in the blog.
Party starts at 8pm! First keg is on Industry Athletics
More details in the blog.


Strength


1 Power Clean + 1 Clean Pull 
5 sets at 80%


Metcon


15-12-9-12-15
Power Clean 
Bar Facing Burpees 

Fitness: 95/65
Performance: 115/75
Open: 135/95

Athletes: Work on some clean strength then we jump into a fast one.  Choose a load that you can move.  Control the heart rate then sprint when you get to that last set of 15. 


Lift Off at Harbor East is Wednesday December 11th at 6:30pm

White Elephant and Holiday party is Friday December 20th at Delia Foley’s!
White Elephant starts at 7pm! Sign up on the link in the blog.
Party starts at 8pm! First keg is on Industry Athletics
More details in the blog.


Strength


Back Squats
3/3/3/3/3
(same weight across 75%) 


Metcon


30 Doubles 
10 Single DB Box Step ups  
_____Toes to Bar 
7 Rounds 

15min Cap 

Fitness: (6 Toes to Bar) 50 Singles 
Performance: (8 Toes to Bar) 30 Doubles 
Open: (10 Toes to bar) 35 Doubles


EXTRA Weakness Work (not a part of class) 
Pull ups – 30 Negatives  
BW (Cindy) – 6 pull ups + 12 push ups x 5
Toes to Bar – 10 kips above 90 (perfect form) 
Doubles – Accumulate as many as possible in 6 minutes 
HSPU – 1 Negative directly into 10 seated DB presses x 7   
Muscle ups – 30 Turn overs on low rings    
Snatch – 30 Slow Snatch Grip Deadlifts at 110 % of Isabel Weight 


Lift Off at Harbor East is Wednesday December 11th at 6:30pm. All are welcome to participate!

White Elephant and Holiday party is Friday December 20th at Delia Foley’s!
White Elephant starts at 7pm! Sign up on the link in the blog.
Party starts at 8pm! First keg is on Industry Athletics
More details in the blog.


Metcon


_____ Row 
40 Sit ups
40 Russian KB Swings 
_____ Push ups 
3 Rounds 

Fitness: (35/26)  800 M Row (25 push ups) 
Performance: (53/35) 900 M Row (35 Push ups)
Open: (70/53) 1,000 M Row  (40 Push ups) 


Lift Off at Harbor East is Wednesday December 11th at 6:30pm

Federal Hill: Please clean out your cubbies by tomorrow


Skill


8 min EMOM 
Pull ups – Pick another weakness because they are in the workout  
BW (Cindy) – 10-15 Push ups (or #s you can maintain)
Toes to Bar – 5 Toes to Bar directly into 5 Kips to 90. (Go lower if you do not have t2b yet) 
Doubles – 4 min EMOM 25 fast singles 25 slow singles. Then 4 minutes to work on Dubs
HSPU – Hold at the top and Hold at 90 then 1 negative  
Muscle ups – 5 Ring Rows with Pause at chest, 5 Dips   
Snatch – 2 Reps of 3 Position Snatch at 75% of Isabel weight (1 Snatch from the Ground, 1 from below knee and 1 from above knee) 


Metcon


15 Box Jumps
30 Alt DB Snatch 
15 Pull ups 
1 minute Rest 
4 Rounds 

Fitness: Seated barbell pull-ups
Performance: As written
Open: Chest to Bar 

Athletes: Work your weakness today! We have already had some great success and it is only week 3 into our challenge.  The second piece should take about 15-20 minutes.  Rounds should be 4 minutes including the rest. 


Today is your LAST day to pre-order hoodies!

Lift Off at Harbor East is Wednesday December 11th at 6:30pm. All are welcome to participate!

Federal Hill: please have your cubbies cleaned out by Wednesday December 3rd.


Strength


2 Front Squats + 1 Split Jerk 
4 sets @ 80%

Work up to 80% of whatever your limiting factor is- Front Squats or Split Jerk.  Once you hit a moderate/heavy load complete the complex 4 more times. 


Metcon


2 Hang Cleans
2 Push Press
10 Air Squats 
4 Hang Cleans
4 Push Press
10 Air Squats 
6 Hang Cleans
6 Push Press
10 Air Squats 
…Climb the ladder for 10 minutes Score = Total Reps 

Fitness: 95/65
Performance: 115/75
Open: 135/95

Athletes: Work on that split jerk today under fatigue.  This is meant to mimic a 1 RM Clean and Jerk from the ground.  For the second piece the choose a load that you can do 10 unbroken hang cleans with while you are under fatigue. The load should be moderate/light. 


Drive


100 Singles 
15 Med Ball Squat Cleans 
15 C2 Bike Cals 
15 min AMRAP 

Rest 2 minutes 

10 Med Ball Thrusters 
10 Burpees
10 Ski Cals 
10 min AMRAP 


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