Workout of the Day


Cal Row
24-21-18-15-12-9-6-3
**7 Thrusters after each set of Cals- end on Thrusters

Fitness: 95/65
Performance: 115/75

**20 min cap

Athletes: The workout should be around 15 minutes if you choose the load correctly.  Every set of thrusters should be unbroken.  The coach will get a nice warm up in so you are ready to attack this one.


DRIVE


24-21-18-15-12-9-6-3
DB Thrusters
Sit ups
Box Jumps or Tuck Jumps

++This will get challenging Pace your self!


Last Day to Clean Out Your Cubbies!


Workout of the Day


Strength

Snatch Grip Deadlift with a pause below the knee
5/5/4/4/3/3

*treat this as the first part of the snatch, get your hips low and work the take off with heavy weight

**build up to 110% of your 1 RM for your sets of 3


Workout

6 Power Snatch
6 Bar Facing Burpee
4:00 min AMRAP

Rest 1:00

8 Hang Snatch
8 Bar Facing Burpee
4:00 min AMRAP

Rest 1:00

10 OHS
10 Bar Facing Burpee
4:00 Min AMRAP 

Fitness: 75/55 (Front Squat)
Performance: 95/65

Athletes:  Focus on keeping your hips low with heavy weight for the snatch portion.  In the workout choose a weight you can move, it should be on the lighter side. Score total reps of each AMRAP in SugarWOD.  It will give you total reps for your final score.


DRIVE


Workout

Every 4 minutes for for 5 Rounds
400 M Run
20 Alt DB Snatch
Max Burpees


Workout of the Day


Strength

Build up in load – 18 minutes
1 High Hang Squat Clean
1 Hang Squat Clean 1 Squat Clean (floor)
1 Push Press
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean (floor)
1 Push Jerk

All of the work above is unbroken


Workout

75 Doubles
50 Air Squats
50 DB Hang Clean and Jerks
50 Air Squats
75 Doubles 


DRIVE


Workout

20/15 Ski Cals 
20 Burpees
40 DB Push Press (20 each arm) 
80 Double Unders
4 Rounds

30 min cap


Cubby Clean Out!!
Please clean our your cubby by Monday November 30.



Workout of the Day


750 M Row
30 HSPU

Rest 1

750 M Row
40 Toes to Bar

Rest 1

750 M Row
50 Pull ups

Fitness: Seated Double Dumbbell Press
Performance: Chest to Bar


DRIVE


Reminder NO 7:30 am outdoor class this morning

Workout

75 Double Unders
20 Double Deadlifts
4 Rounds

Directly into

200 M Run
20 Dumbbell Hang Cleans
4 Rounds



Holiday Schedule
Today: 8:00am, 9:00am, 10:00am
Tomorrow: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Lift and Trot 2020

600 M Run
30 Thrusters
600 M Run
30 Snatches
600 M Run
30 Clean and Jerks
30 min Cap

Fitness: 95/65
Performance: 135/95


DRIVE


TURKEY DAY DRIVE

50 Walking Lunges
40 Mountain Climbers
30 Air Squats
20 Burpee Broad Jumps
4 Rounds

Holiday Schedule
Tomorrow: 8:00am, 9:00am, 10:00am
Friday: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Skill

EMOM for 7 minutes
6-10 Strict Pull ups (Strict Chest to Bar)


The Ghost

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest


DRIVE


Workout

200 M Run
10 Burpees
20 Air Squats
10 Double DB Hang Clean and Jerk

20 min AMRAP


Holiday Schedule
Thursday: 8:00am, 9:00am, 10:00am
Friday: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Dubba Trubba

Every 6 minutes for 4 Rounds

400 M Run
16 Double DB/KB Front Rack Squats
20 Double DB/KB Swings
16 Double DB/KB Front Rack Lunges

Athletes: Choose a load that you can move through the squats unbroken. Ideally you are swinging, squatting and lunging with the same weight. Score your time for all four rounds.  The final score will be the average of each round.  The goal should be to have at least 60 seconds of rest each round.


DRIVE


Workout

Every 6 minutes for 4 Rounds

400 M Run
20 Double DB/KB Front Rack Squats
20 Double DB/KB Swings
20 Double DB/KB Front Rack Lunges

Athletes: Choose a load that you can move through the 20 squats unbroken. Ideally you are swinging, squatting and lunging with the same weight. Score your time for all four rounds.  The final score will be the average of each round.  The goal should be to have at least 60 seconds of rest each round.


Holiday Schedule
Thursday: 8:00am, 9:00am, 10:00am
Friday: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Strength

Snatch with a pause above the knee
50-60%
3/3/3/3/3/3

**Focus is to be over the bar when you pause above your knee


Rolex

2:00 Max DB Hang Snatch
1:30 Max Push ups
1:00 Max Toes to Bar
2:00 off

2 Rounds 


DRIVE

Strength

10 Renegade Rows (5 each side)
10 Kneeling Arnold Press (5 each side)
5 Rounds


Workout

1:00 Max DB Hang Snatch
1:00 Max Push ups
1:00 V ups
1:00 off
4 Rounds 


We are moving the gym cubbies to optimize space! Please have your cubby cleaned out by Monday November 30th!


Workout of the Day


Partner Workout

Switch Partners Every 2:00
2:00 AMRAPs for 24 minutes

12/9 Cal Row
10 Box Jumps
Max Hang Power Cleans

Fitness: 95/65
Performance: 155/105


DRIVE


10/8 Cal Row
6 Double DB Thruster
4 Burpee Box Jump
15 Rounds

28 min Cap

**Each round should take just under 2 minutes. Make your transitions quick!