Thursday, 30 Nov 17

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap “Hindsight” AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Kettlebell Hang Squat Cleans (53’s/35’s) Option A: AMRAP 20: 7 Chest to Bar Pull-ups 7 Kettlebell Push Press (53’s/35’s) 7 Kettlebell Hang Squat Cleans (53’s/35’s) Option B: AMRAP 20: 7 Pull-ups 7 Kettlebell Push Press (35’s/25’s) 7 Kettlebell Front Squats (35’s/25’s)

Wednesday, 29 Nov 17

1. Warm Up - 10 Minutes 2. Teaching - 15 Minutes 3. Metcon - 30 Minutes “Johnny” Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run & 1 RAK

Tuesday, 28 Nov 17

1. Warm Up & Mobility - 25 Minutes 2. Teaching - 15 Minutes 3. Metcon - 15 Minutes “Black and Blue” 5 Rounds: 10 Power Cleans 135/95 10 Burpees

Monday, 27 Nov 17

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength - 15 Minutes Build to a heavy set of 2 Front Squats 4. Metcon - 15 Minute Cap “Eikcaj” 30 Pull-ups 50 Thrusters 45/35 1,000 Meter Row

Wednesday, 22 Nov 17

Warm Up & Mobility - 14 Minutes Teaching - 13 Minutes Weightlifting - 10 Minutes Build to Heavy Single Power Clean & Jerk Metcon - 20 Minutes “Gwen” 15-12-9 Unbroken Clean and Jerks

Tuesday, 21 Nov 17

Warm Up - 12 Minutes Teaching - 10 Minutes Metcon - 30 Minute Cap 5000m Row Optional Time Permitting Midline 60 GHD Sit Ups

Monday, 20 Nov 17

1. Warm Up - 12 Minutes 2. Weightlifting - 10 Minutes On the 1:30 x 5 Sets: 3-Position Power Snatch - 55-65% 3. Metcon - 20 Minute Cap "HUMPTY DUMPTY" 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24″/20″) 30 Wallballs (20/14)

Friday, 17 Nov 17

It's Finally Friday!! Warm Up & Mobility- 12 Minutes Teaching - 20 Minutes Metcon - AMRAP x 13 "Voorhees" 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Handstand Push-ups

Thursday, 16 Nov 17

Warm Up & Mobility - 20 Minutes Teaching - 15 Minutes Metcon - AMRAP x 18 “Three Cheers”: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run … Climbing by 3’s until cap.

Wednesday, 15 Nov 17

Warm Up & Mobility - 12 Minutes Teaching - 13 Minutes Metcon - 30 Minutes “Front Loader” Teams of 3: In 7:00 window complete: 50 Push Press (135/95) 50 Push Press (155/105) Max Rep Push Press (185/135) -rest 3 minutes- In 7:00 window complete: 50 Front Squats (135/95) 50 Front Squats (155/105) Max Rep Front Squats (185/135) -rest 3 minutes- In 7:00 window complete: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) Max Rep Hang Power Cleans (185/135)

Tuesday, 14 Nov 17

Warm Up & Mobility - 15 Minutes Teaching - 15 Minutes Metcon - 20 Minutes 5 x 4:00 Rounds “Mixed Feelings” 12 Pull-ups 16 Deadlifts (135/95) 200m Run

Monday, 13 Nov 17

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 15 60 Double Unders 30/21 Calorie Row 15 Overhead Squats 115/80

Friday, 10 Nov 17

1. Warm Up -12 Minutes 1a. Mobility - 3 Minutes 2. Teaching - 15 MInutes 3. Strength - 15 Minutes 5 x 3 Back Squat 4. Metcon - 10 Minutes “Leg Stand” 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest

Thursday, 9 Nov 17

Warm Up - 10 Minutes Rowing - 15 Minutes For Time: 2000m Row Metcon - AMRAP x 20 “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats

Wednesday, 8 Nov 17

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes “Doce” AMRAP x 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP x 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP x 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

Tuesday, 7 Nov 17

Warm Up & Mobility - 15 Minutes Teaching - 15 Minutes Weightlifting - 10 Minutes EMOM x 10 2 Power Snatches Metcon - 15 Minute Cap "Run Down" - 4 RFT 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

Monday, 6 Nov 17

1. Warm Up & Mobility - 10 Minutes 2. Teaching - 10 - 25 Minutes 3. Metcon - 30 Minute Cap “Dirty 30” 30 Box Jumps 24/20 30 Chest to Bar Pull-ups 30 Kettlebell Swings 53/35 30 Front Squats 115/80 30 Toes to Bar 30 Push Press 115/80 30 Deadlifts 115/80 30 Wall Balls 20/14 30 Burpees 30 Double Unders

Friday, 3 Nov 17

1. Warm Up - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 30 Minute Cap "AIR BAGS" 7 Rounds: 10 KB or BB Reverse Lunges, 5 each leg (Front Rack or Zercher Carry) 10 KB or BB Power Cleans, 5 each shoulder 20 Lateral Hops over KB or BB (1 Jump = 1 Rep) 200 Meter Row Rest 1:00 Between Rounds.

Thursday, 2 Nov 17

1. Warm Up - 15 Minutes 1a. Mobility - 5 Minutes 2. Teaching - 20 Minutes 3. Metcon - 20 mins “Big Nasty” 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches 115/80

Wednesday, 1 November 17

Warm Up - 12 Minutes Mobility - 3 Minutes Technique/Skill - 10 Minutes Strength - 20 Minutes 5 x 3 Deadlifts start at 70% and work up Metcon - AMRAP x 18 Teams of 2 7 Deadlifts 225/155 100m Run 7 Box Jumps 24/20

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