Long Sleeve Front with sleeve.png

Fall apparel Pre-orders due this Tuesday November 28th. 
Samples & Order Forms @ the Gym. 
Jogger Pants - Long Sleeve T - Embroidered Beanie
The perfect gifts for the holidays!

MONDAY

Front Squat

5 RNDS
21 Air Squats
15/12 Cal Row
12 Hang KB Snatch (6 each arm) 53/35


TUESDAY

1 RND Kelly
400m Run
30 Box Jump
30 WallBall
2 RNDS Helen
400m Run
21 KBS
12 Pull Ups
1 RND Kelly


WEDNESDAY

Hang Power Clean + Power Clean + Split Jerk 

27-21-15-9
Cal Row
Thrusters


THURSDAY

8 RNDS
30sec work/30sec rest
A-  Ring Support Hold
B- Max Set Strict T2B

100 DU
50 AMSU
200 m Run
80 DU
40 AMSU
200m Run
60 DU
30 AMSU
200m Run
40 DU
20 AMSU
200m Run
20 DU
10 AMSU
200m Run


FRIDAY

3 RNDS
10 Power Snatch 135/95
10 C2B
Into... 80/60 Cal Row

Rest 2min.

3 RNDS
10 Thrusters 155/105
10 Burpee Box Jump over 24/20
Into...80/60 Cal Row

Rest 2min.

3 RNDS
10 C & J 175/115
5 BMU


SATURDAY

TEAMS of 3
AMRAP 7
50 Back Squats
50 Back Squats (increased wt.)
Max Rep Back Squats (Increased wt.)


Rest 3 Min. 


AMRAP 7
50 Floor Press
50 Floor Press (Increased wt.)
Max Rep Floor Press (Increased wt.)


Rest 3 min. 


AMRAP 7
50 DL
50 DL (Increased wt.)
Max Rep DL (Increased wt.)


SUNDAY

5 RNDS
1min. @ Each Station
Battle Rope
A-Bike
Wall Walk
Row
Rest 1min. 


BARBELL

Push Jerk
BTN Press
Back Squat

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