Workout of the Day (WOD)

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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Wednesday 11.14.18

• 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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Tuesday 11.13.18

• 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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Monday 11.12.18

• 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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Saturday 11.10.18

• Next week is Benchmark Week so 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

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Friday 11.9.18

Essentials: A. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 5 Rounds For Time: Row x 20/14 Cal Single Arm Dumbbell Hang Clean and Jerk x 10 reps per Arm Burpee

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Wednesday 11.8.18

Essentials: A. Birthday Bash WOD 1 and WOD 2 (Social) Teams of 4 (2 Males / 2 Females) WOD 1 15 min Everyone finds 1 rep Max Clean -Rest 5min- WOD 2 4 Rounds for time: Wall Balls x 25 reps 14/10 Knee Ups x 25 reps Thrusters x 25 reps 95/65 Box Jumps x

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