Nov
21

"All about it!"

front rack Gus

8:00 ON / 2:00 OFF
6:00 ON / 1:00 OFF
4:00 ON
25 Wall Ball
20 alt 1-Arm RKC Swings (35#/53#)
15 Deadlifts (125#/185#)
10 Knees-2-Elbow
5 Power Cleans (125#/185#)

Nov
20

"Supercharged!"

tire flip Guest 4

Front Squat
6 x 3
All sets between 75-85%.

6:00 ON / 2:00 OFF
(Complete each station once)

Station A:
Row 250/300m
15 H-R Push Ups

Station B:
20 KB Swings (53#/70#)
8/12 HSPU

Station C:
50 Double Unders
12 OHS (65#/95#)

Nov
19

"Livin’ large!"

Bunny ears Matt, Glen, Will, Maragrita, Hanna, Dionne, Cheryl

Push Press
5 reps @ 65%
2 x 3 reps @ 75%
3 x 2 reps @ 85%

4 Rounds:  (17:00 cap)
10 Hang Squat Cleans (95#/135#)
20 steps OH Lunges (25#/45#)
10 Ring Dips
Every 2:00: 20 Sit Ups (modified 10-15 Sit Ups)

Nov
18

"Kettle to the metal!"

Festival mb slams

4:00 ON / 1:00 OFF
5:00 ON / 1:00 OFF
6:00 ON
20 KB Snatches – 10R/10L(35#/53#)
15 Pull Ups
20 Box Jump-Overs
100ft Bear Crawl

Nov
17

"Yikes!"

rope slams head to head

Clean and Jerk
(25:00)

“Kalsu”

75 Thrusters – (75#/115#)
*EMOM: 5 Burpees (modifiy 2/3 Burpees)

(15:00)

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