WORKOUT OF THE DAY: Conditioning Intervals (40”/20’) 1-8 1: Cal Bike 2: GHD Sit Ups -2 min rest- 9-16 1: Shuttle Run 2: Wallballs @20/14 -2 min rest- 17-24 1: Cal Row 2: Burpees to plate

WORKOUT OF THE DAY: Strength EMOM x 7’ 5 Back Squats Conditioning For time 12-9-6-3 Power Snatches @135/95 24-18-12-6 Chest to bar Pull-Ups

WORKOUT OF THE DAY: Strength EMOMx7’ 1: 1 Power Clean + 1 Hang Squat Clean Conditioning AMRAP 15’ 50 DU’s 10 Toes to Bar

WORKOUT OF THE DAY Strength: Ohs 5/3 Conditioning: Amrap x 15 6 cal ski 8 burpees to plate 10 Plate ground to oh 12 Plate oh walking lunges 14 Plate Russian twist

WORKOUT OF THE DAY: Conditioning Thanksgiving with the ladies 5 x Cindy 5 pull ups 10 push ups 15 air squats *15 thrusters (Fran) 95/65 1 x Kelly 400 mts run 30 box jump 30 wall balls *15 thrusters (Fran) Isabel 30 snatch 95/65 *15 thrusters (Fran)

WORKOUT OF THE DAY: Strength X3 10 barbell Biceps curl 10 partner nordic curls 20 sec plank 20 sec wall sit Conditioning Amrap x 18 400 mt row 8 bench press 155/105 4 wall walks

WORKOUT OF THE DAY: Strength 5/5 weighted chin ups Increase weight every round as heavy as possible Conditioning 6 rounds 200 mts run 5 power clean 15/12 cal bike 10 t2b

Classes: Thursday 10AM and 11AM Friday 10A M and 11AM

WORKOUT OF THE DAY: Strength Split jerk 5/3 Conditioning Running clock Min 0-5 : 100 du + 50 air squats Remaining time burpees Min 5-10: 50 kb deadlift + 25 push ups Remaining time butterfly sit ups Min 10-15: 25 goblet squats + 25 russian kb swing Remaining time burpees

With a running clock 0:00 to 15:00 Find 1RM Deadlift From 15:00 to 18:00 -rest- From 18:00 to 33:00 Get as many rounds as possible of 100 ft Shuttle Run 10 Deadlift @50% of Max found 35 DU’s 15 HSPU