1)

Every two minutes: 

10 chest to bar pull ups + 3 hang squat snatch 

Build progressively on the snatch

2)

3 sets of 20 

Unbroken Deadlifts 

225/155

Rest as little as possible between sets

3)

Teams of 3

AMRAP 20

7 hang cleans 95/65

10/7 calorie row

7 burpees over the bar

*full rounds, then switch

18 Minute AMRAP

50 Double Unders
30 Thrusters 75/55
25 pull ups

60 Double unders
25 Thrusters 95/65
30 pull ups

70 Double unders
20 Thrusters 115/80
20 CTB pullups

80 Double Unders
15 Thrusters 135/95
25 CTB pullups

90 Double Unders
10 Thrusters 155/105
10 bar muscle ups

100 Double Unders
5 Thrusters 165/110
15 bar muscle ups

Max double unders in time remaining

4 rounds

8 deadlift 135/95
25 double unders
8 power clean 135/95
25 double unders
8 shoulder to overhead 135/95
25 double unders

The gym hours tomorrow afternoon are a little bit different than normal.  Don’t worry, we will still be there so you can come workout.  We will be there from 3:30 pm until 4:30 pm.

If you guys get the chance, I listened to a great podcast this afternoon.  It’s on YouTube, and free to listen to.  It’s Froning and friends, Episode 3.  The guest is a high school baseball coach and his outlook, and perspective is awesome.  I won’t spoil it for you.

1)
Handstand push ups
15 unbroken
Rest 1 minute
13 unbroken
Rest 45 seconds
11 unbroken
Rest 30 seconds
9 unbroken
Rest 15 seconds
7 unbroken

2)
10 power cleans 135/95
10 bar facing burpees
5 rounds for time

3)
Not for time:
30 toes to bar
40 ghd sit ups
50 abmat sit ups

1)
Pausing Snatch
1 second pause at knee
2X2 @ 70%
2X2 @ 75%
2X2 @ 80%

2)
Back squat
On the minute for 5 minutes
5 squats at 70%

3)
30 chest to bar pull ups
50 thrusters 65/45
70/50 calories

Front Squat

3x3 @ 80%
3x1 @85%

AMRAP
15 minutes
4 CTB pull ups
8 Front squats 135/95
12 Burpee Box Jumps 24/20

"The Gobbler"

Teams of 2

Run 200 meters
100 Double Under
Run 200 meters
50 sit ups
Run 200 meters
50 pull ups
Run 200 meters
50 wall balls
Run 200 meters
50 burpees
Run 200 meters
50 KB swings (53/35)
Run 200 meters
50 knees to elbows

All runs are completed together as a team.  Happy Thanksgiving everybody!!

Gwen
15-12-9
Unbroken clean and jerks
Touch and go—from the floor.
Re-gripping at the floor is a foul.
Rest as needed between sets.
Loading is athlete’s choice.

Row 2K

You’re welcome!

I’m thinking of having two classes on Thursday.  One at 0800 and one at 0900.  Let me know what you guys think.  Yes? Or No?

The gym will be open regular hours this week with the exception of Thursday—only open at 8 am on Turkey Day. We will do a special Thanksgiving WOD—bring your friends and family!

Back Squat
5 @ 70%
5 @ 73%
4 @ 76%
4 @ 79%
3 @ 83%
3 @ 83%


Then

10 power snatch 115/75
20 box jump overs 24/20
30 wall balls 20/14

3 rounds

Tabata plank hold

Then

13 minute AMRAP
55 burpees to a plate
55 chest to bar pull ups
55 double unders
55 handstand push ups

Front squat
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%

Then

3 burpee box jump over 24/20
3 cal row
6 burpee box jump over 24/20
6 cal row
9 burpee box jump over 2420
9 cal row
Etc...for
12 min AMRAP

21Push presses 95/65

21 Front squats 95/65

21 Hang power cleans 96/65

Rest 2 minutes

15 Push presses 115/85

15 Front squats 115/85

15 Hang power cleans 115/85

Rest 2 minutes

9 Push presses 135/105

9 Front squats 135/105

9 Hang power cleans 135/105

All for time

Handstand push ups
2 minute AMRAP—strict hspu
Rest 1 minute
2 minute AMRAP—kipping hspu
Rest 1 minute
2 minute AMRAP—strict press 95/65

Conditioning
5 rounds, on the 4:00
12 toes to bar
15 deadlifts 185/135
9 calorie row

Overhead squats
5 sets of 3
Start moderate and build

Snatch
7 sets of
Power snatch + squat snatch+overhead squat
Start light and build

Conditioning
60 double unders
30 calorie row
15 overhead squats 115/75
15 min AMRAP

Back squats
5 sets of 3 @ 85%

Then

8 rounds:
20 seconds back squats 45/35
10 seconds rest
20 seconds double unders
10 seconds rest

Rest 3 minutes

8 rounds
20 seconds dumbbell snatches 50/35
10 seconds rest
20 seconds handstand push ups
10 seconds rest

Rest 3 minutes

8 rounds
20 seconds calorie row
10 seconds rest

AMRAP 20 minutes
10 thrusters 135/95
30 calorie row
16 chest to bar pull ups

1)
AMRAP 4 minutes
27 calorie row
21 power clean 135/95
15 burpee box jump overs 24/20
Rest 4 minutes
AMRAP 4 minutes
27 calorie row
21 power cleans 115/75
15 burpee box jump overs 24/20
Rest 4 minutes
AMRAP 4 minutes
27 calorie row
21 power cleans 95/65
15 burpee box jump overs 24/20
2)
1-2-3-4-5-6-7-8-9-10
Unbroken chest to bar pullups
Rest 2 minutes
10-9-8-7-6-5-4-3-2-1
Unbroken toes to bar
3)
10 minute recovery row/bike

3 sets of max reps handstand push ups
Rest 1 minute between sets

Then

Every minute for ten minutes:
2 power snatch

Then

15 power snatch 75/55
30 double unders
200 m run

5 rounds

Every four minutes complete:
400 m run
1 round of DT

Five rounds

DT=12 deadlifts
9 hang cleans
6 push press
155/105

every two minutes for 7 rounds
3 hang squat cleans + 1 jerk

then

3 rounds
7 chest to bar pull ups
50 air squats
10 hang cleans 115/75

Pull ups:
Max reps pull ups without breaking
Rest 30 seconds
Max reps pull ups without breaking
Rest 30 seconds
Max reps pull ups without breaking

*if you are banding, use lightest band possible OR do static chin over bar hold and score time held.

Then

AMRAP 7 minutes
3 thrusters 95/65, 3 bar facing burpees
6 thrusters 95/65, 6 bar facing burpees
9 thrusters 95/65, 9 bar facing burpees
Etc, increase by 3 each round

Then
Snatch
Perform 3 reps every minute for 7 minutes
Increase weight