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Every 5-minutes for 20-minutes (4 sets): Back Squat x 5.5.5.5(rest 30 seconds between clusters of 5 reps)*Good goal is to use 5-10 lbs more than you used last Friday. 21-15-9 rep rounds for time, of: Burpee Box Jump Overs (24/20")Wall Ball Shots (30/20 lbs to 10')This is meant to be a sprint. "Optional Accessories"One set of:100 Band Pull Aparts Today's Workout: A.

Every two minutes, for for 6 minutes (3 sets): Split Jerk x 2 reps Immediately followed by…Every two minutes, for for 10 minutes (5 sets): Split Jerk x 1 rep Build to today’s heavy. Three rounds for time of: Run 400 Meters30 Kettlebell Swings (53/35 lbs)20 Chest-to-Bar Pull-Ups Time cap: 18-minutes C.

Every two minutes, for for 6 minutes (3 sets): Split Jerk x 2 reps(pause for 2-3 seconds in the receiving position after the second rep)Immediately followed by…Every two minutes, for for 10 minutes (5 sets): Split Jerk x 1 rep Build to today’s heavy. "Annie"50-40-30-20-10 rep rounds for time, of: Double-Unders Sit-ups Today's Workout: A.

Every 2 minutes, for 6 minutes (3 sets): Power Clean x 2 reps Immediately followed by…Every 2 minutes, for 6 minutes (3 sets): Power Clean x 1 rep Immediately followed by…Every 2 minutes, for 8 minutes (4 sets): Clean x 1 rep Immediately followed by…Every 2 minutes, for 4 minutes (2 sets): Clean Pulls x 2 reps This is the same sequence as last week.

Please contact Coach Elyse ([email protected]) if you are interested in joining the Comp Class. Every 5-minutes for 20-minutes (4 sets): Back Squat x 5.5.5.5(rest 30 seconds between clusters of 5 reps)*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume. Every 6 minutes, for 18-minutes (3 sets):400 Meter Run30 Kettlebell Swings (70/53 lbs)15 Toes-to-Bar A.

Every 2-minutes for 10-minutes (5 sets): Narrow-Grip Overhead Squat x 3 reps @ 3311B.

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"Optional Accessories"3 sets of: Bent Over Dumbbell Reverse Flyes x 15-20 reps Banded Good Mornings x 20 reps Ab-Wheel x 10 reps Rest as needed We are so excited to be hosting our third annual Thanksgiving Throwdown! When: Friday, November 25th from -am and all day Saturday, November 26th. Against a running clock...2 Rounds:12 Deadlifts (125/85 lbs)9 Hang Power Cleans (125/85 lbs)6 Jerks (125/85 lbs)In the time remaining: Max Calorie Row Rest 4-minutes, then...Registration is OPEN TODAY and will CLOSE on Monday, November 14th at pm. We have 2 divisions - RX and Standard (this division includes our 50+ Master athletes). Against a running clock...1 Round:12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Jerks (155/105 lbs)In the time remaining: Max Calorie Row We are excited to test out a competition group at 808!



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