Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press 20 Reps
Increase 5-10 lbs

Accessory:
3 Sets:
DB Side Laterals x 10-12
Half Kneeling Single Arm DB Press x 8-10 ea.
Barbell Curl x 8-10

Metcon:
5 Rds
Row 500/400
1 Minute Rest

Thanksgiving Day Hours:
9 and 10am
Friday Hours:
9 and 10am

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min
Side Plank x 1 min ea.

Strength:
Deadlift
3 x 3@80%

Metcon:
30 box jumps, 24/20
15 clean and jerks, 115/75 lb.
30 box jumps
15 clean and jerks, 115/75 lb.
30 box jumps
10 clean and jerks, 135/95 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135/95 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 165/105 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 165/105 lb.

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs

Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
KB Windmill x 5 ea. side
Walking KB Goblet Hold x 200 ft.

Metcon:
8 Sets:
5 Pull ups
10 Push ups
15 Air Squats
20 Sit ups

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :90 for (8) Sets
Power Snatch
Hang Power Snatch
Hang Squat Snatch

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling Around the World x 20 ea.
Offset Overhead Farmers Carry 100 Ft ea.

Metcon:
6 Rounds
Row 250
10 Burpee over Rower
1 Minute rest

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
4 x 4 @75%

Metcon:
30 Reps each Exercise
Box Jump 24/20
Pull up
Swing
Lunge
K2E
Push Press 45/35
Back Extension
Wall Ball
Burpee
Double Under

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press 20 Reps
Increase 5-10 lbs based on your performance last week.

Accessory:
3 Sets:
DB Flyes x 8-10
Half Kneeling Single Arm DB Press x 8-10 ea.
Barbell Curl x 8-10

Metcon:
21-15-9
Med Ball (Clean the ball from your lap to over your shoulder, go as heavy as you can go)
Burpee over Ball

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min
Side Plank x 1 min ea.

Metcon:
30 Min EMOM
1 – Bike 15/10
2- Power Clean + Hang Power Clean + Jerk (135/95)
3 – Ski 250/175
4 – Hang Power Clean x 2 + Front Squat x 2 (135/95)
5 – Rest

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 10 lbs

Accessories:
3 Sets:
Single Leg Deadlift (2 DB’s) x 10
DB Hip Thrusts x 10
Ab Rollouts x 10

Metcon:
4 Rounds
Bike 12/7 Calories
7 Double KB Clean 53/35
7 Double KB Reverse Lunge ea. 53/35
7 Double KB Thruster 53/35
Rest 1 Minute

2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :90 for (5) sets
1 Power snatch + 1 Hang power + 2 OHS

Accessory:
10 Single Leg Touchdown Squats
10 Feet Elevated KB Sumo Deadlift
Paloff Press with Band 10 ea.

Metcon:
10 Rounds
5 Thruster @115/75
5 Pull up

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Accessory:
90/90’s with hip thrust x 10
Superman Plank x 5 ea. :03 hold
Offset Overhead Farmers Carry 100 Ft ea.

Strength:
Deadlift
5 x 5 @70%

Metcon:
8 Rounds (:20 on :10 off) ea. Exercise
Row
Bike
Ski
Mountain Climbers