Workout of the Day:

Front Squat 1 Rep Max

Then:

1 Mile Run

Holiday Schedule 11/23 – 11/28

Monday 11/23:  Normal hours

Tuesday 11/24:  Normal hours

Wednesday 11/25:   9:30am, 4:00pm, 5:00pm Only

Thanksgiving Day:  9:00am Only (we will be working out in parking lot so please park above in upper lot)

Friday 11/27:  CLOSED

Saturday 11/28:  Normal hours

Front Squat

10 Rounds- 1 Rep on the 1:30
1 Rep = 1 Squat Snatch with a 2 second pause at the knee + 1 Squat Snatch

Reset at the start of second Rep- do not touch and go
Start at 60% of 1 rep max and build to 80% thru the 10 rounds

Then- not for time-
21-15-9
Strict Pull-ups
Push-Ups
Box Step Ups with Empty Barbell

Workout of the Day:

Front Squat

On the 2 Min.

3×2 @ 85%
3×1 @ 90%
2×1 @ 95%

Accessory:

2 Rounds

30 Hollow Rock

30 Superman

Hip Mobility

Workout of the Day:

20 Min. AMRAP

10 Push Press (115/83)

10 KB Swing (53/35)

10 Box Jumps (24/20)

3 Rounds

Run 800M

Rest 2 Min.

Run 400M

Rest 1 Min.

Accessory:

3 Rounds

10 Pull-ups

10 Toes to Bar

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Workout of the Day:

21-15-9

Wall Ball Shots (30/20)

Toes to Bar

Rest 3 Mins

Repeat

Workout of the Day:

10 Min EMOM

1 Rep every min

Squat clean @ 70 % of 1 Rep Max

Then:

30-20-10 / 21-14-7

Cals Assault Bike

15-10-5

Power Clean (135/95)