Monday, November 20th 2017

Annoucements:
1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. $40 Per Person. Open bar & food.
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Pre-Orders for clothing will be posted soon

Warm-Up:
500m Row
Then..
10 Spiderman Lunges (5 Each Leg)
20m Bear Crawl
30 Second Handstand Hold
3x

Strength:
Back Squat Cycle | Week 7 | Day 1
Every 3 Minutes on The Minute for 12 Minutes
5-6 Back Squats @ 80%
::Rest 5 Minutes::
AMRAP Front Squat in 3 Minutes @ 75/55

Workout of The day:
2 Rounds For Time
30 Cal row
30 T2B
60 Double Unders
30 DB Snatch (15R/15L) (40/20)
30 Box Jumps 24/20

Saturday, November 18th 2017

Annoucements:
1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. $40 Per Person. Open bar & food.
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Pre-Orders for clothing will be posted soon

Warm-Up:
15 Air Squats
10 Push Ups
Row 200m
3x

Workout of The day:
Herowod:
“Brenton"
*Wear a vest if you have one*
5 Rounds For Time
100ft bear crawl
100ft standing broad jump
*after completing 5 broad jumps- do 3 burpees*

Wednesday, November 15th 2017

Warm-Up
3 Minutes of Double Under Practice
10 Worlds Greatest Stretches
10 Lunges with rotation
10 Toe Touches
10 Hip Raises
10 Cat/Cow
10 Wrist, Elbow, & Arm Circles
10 Alt Crossovers & Up + Downs

Strength: Segmented Clean Grip Deadlift 6x3 @ 50%
*Mid-Shin to Above Knee to High Hang to Full Stand

Workout of The day:
AMRAP for 6 Minutes
8 Double KB Swing (35/20)
8 Double KB Thrusters
8 ABMAT Sit-Ups
*Rest 1min*
AMRAP for 5 Minutes
Burpee to Pull Up Bar Taps
*Score for WOD is # of burpees
*Use lighter load to scale.