Workout of the Day (WOD)

Athlete Spotlight: Drew Brannon

Name:Drew Brannon Age:31 Occupation:Senior Financial Analyst Hometown:Rockmart, GA Which class time do you usually attend?6 AM Favorite WOD:Rowing, Deadlift Combo WODS Favorite CF Movement:Hang Clean Least Favorite CF Movement: Thrusters 3RM Back Squat:385 1RM Deadlift:525 Favorite Food:Ribeye Steak Favorite Movie: The Godfather: Part II Favorite Athlete:Joe Thomas Dream Job:CEO of a Fortune 500 Company Dream Vacation Destination:Ireland

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Friday 11.30.18

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. 6 min AMRAP Thruster x 8 reps Burpee Jumping Pull Up x 3 reps Fitness: A. 4

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Thursday 11.29.18

Essentials/Fitness/Performance: A. 6 Sets Assault Bike x 1min *Nothing Over 70 RPM* Rest 1min Row x 1min *Nothing Over 1300 cal per Hour* Rest 2min B. Mobility Seated Straddle x 2min Pigeon x 2min per leg Puppy Dog x 1min Seal x 1min

Wednesday 11.28.18

Essentials: A. 8 Sets Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats Empty barbell On the 90 sec Marks B. 5 sets Speed Back Squats x 4 reps 40% or lower + Depth Vertical ump x 1.1.1.1 On the 2min Marks C. 10 min EMOM

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Tuesday 11.27.18

Compare to: 7/30/18 Essentials: A. Yearly Benchmark ‘Jerry’ A. For time: Run x 1 mile Row x 2000 meters Run x 1 mile Fitness: A. Yearly Benchmark ‘Jerry’ A. For time: Run x 1 mile Row x 2000 meters Run x 1 mile Performance: A. Yearly Benchmark ‘Jerry’ A. For time: Run x 1 mile

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Monday 11.26.18

Essentials: A. 5 Sets Speed Front Squat x 4 reps 40% + Kettlebell Front Rack Bottom of Squat Hold x 20 sec On the 2 min Marks B. 4 Sets Row x 14/12 cal Russian Kettlebell Swing x 7 rep Wall Walks x 3 Reps Russian Kettlebell Swing x 7 reps Row x 14/12 cal

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Saturday 11.24.18

Essentials: A. From 0-8min For Time: Run x 400 meters Incline Push Up x 30 reps #5 *Every time you break on HSPU perform 5 Burpees* From 10-18min 3 Rounds For Time: Kettlebell Swing x 30 reps Walking Lunges x 30 steps From 20-30min 21-15-9 For time: Power Snatch *Perform 30 Single Unders between each

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Friday 11.23.18

Essentials: A. 4 Sets Speed Back Squats x 4 reps 45% or lower + Depth Vertical Jump x 1.1.1 On the 2min Marks B. 4 Sets Wall Ball x 10 reps Jump Squat x 10 reps Sled Push x 25 meters On the 5 min Marks Fitness: A. 4 Sets Speed Back Squats x 4

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Thursday 11.22.18

Essentials EARN YOUR TURKEY 30min EMOM 1. Wall Ball x Max reps 2. Dumbbell Snatch x Max Rep 3. Burpees x Max reps 4. Thrusters x Max reps 5. Pull Ups x Max reps 6. Rest Fitness: EARN YOUR TURKEY 30min EMOM 1. Wall Ball x Max reps 20/14 2. Dumbbell Snatch x Max Rep

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Wednesday 11.21.18

Essentials: A. 12min Build to 1 RM Overhead Squat B. 5 Rounds Each For Time: Deadlift x 8 reps Kettlebell Overhead Step Back Lunge x 12 reps *6 per arm* No Push Up Burpee x 16 reps On the 3min Marks Fitness: A. 12min Build to 1 RM Overhead Squat B. 5 Rounds Each For

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Tuesday 11.20.18

Essentials: A. 10min EMOM 1 Power Clean + 1 Hang Power Clean Below the Knee + 1 Hang Power Clean above the Knee + 1 Hang Squat Clean above the knee *PVC, Training Bar, Empty Barbell* B. 15 min EMOM 1. Ring Pull x 7-10 reps 2. Row x 12/10 cal 3. Feet on Box

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Monday 11.19.18

Essentials: A. 12min Build Up to 1 RM Front Squat B. 7 Rounds For Time: Ball Slam x 20 Farmers Carry x 40 meters Incline Push Up x 10 reps Fitness: A. 12min Build Up to 1 RM Front Squat B. 7 Rounds For Time: Ball Slam x 20 35/25 Farmers Carry x 40 meters

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Saturday 11.17.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Friday 11.16.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Thursday 11.15.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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