A.

1-3 pull-ups to the top and 3 second negative down every :30 for 8 rounds

B.

Front Squat

Tempo down 3 seconds every minute

10×5@70% of 1RM

C.

3 rounds

20 clean and jerks 95/65

20 HSPUs

250m run

A.

Hollow rocks tabata x10

Press complex x5

B.

3 push press

2 push jerk

1 split jerk

7×1 as heavy as quality allows every :90

C.

7 min AMRAP

40 double unders

20 dB deadlifts 50/35

10 DB thrusters 50/35

A.

3 strict TTB and L-sit for remaining time

8x tabata

B.

Back squat

155/105 or 95/65

20-15-10-5-10-15-20

For time – 15 min time cap

C.

10 rounds

5 TTB

10 burpees

15 min cap

A. 5×1 min handstand holds

B.

10 min AMRAP

5 HSPUs

10 DB Snatch 50/35

15 Russian twists 50/35

C.

7 min to establish 3 rep power clean (touch and go)

A. Squat down pistol up 10×6-10reps on the minute

B. Deadlift

Every 30 seconds complete 5 deadlifts at 65% x 4

Rest one minute

Every 30 second complete 5 deadlifts at 70% x 4

Rest one minute

Every 30 second complete 5 deadlifts at 75% x 4

C.

4 rounds

400 m run

16 pull-ups

14 min cap

PM and Saturday class changes will be taking place next week now that we are going into the winter months. The Pm classes will be 4, 5 and 6pm Monday thru Thursday and Friday at 4 and 5 pm. Saturday class will be at 9a and no longer 10a due to low to no turnout…

A. 7×3 tempo pull-ups

B. 10×10 bench Press @95/65

C.

1 mile run immediately followed by:

21-15-9

Power Cleans 135/95

Ring Dips

17 min time cap

A.

• 20 second handstand hold (or plank) 10 second rest 8 rounds

• 10×6 deadlift @135/95 on the minute

B.

A. Strict pull-ups (1-3) + 10 air squats 7 rounds on the minute

B. Back Squat

1×10@60%

1×8@65%

6×5@70%

C. MetCon

14 min AMRAP

80 sit-ups

60 wallballs 20/14

40 pistols to a ball

12 min EMOM

Even min: 3 squat cleans

Odd min: 1 power clean

At 70% of 1RM squat clean

MetCon

3 rounds

20 burpees

20 sumo deadlift high pull 95/65

Romanian Deadlifts

10 min EMOM

7 reps at 50% if 1RM back squat

* 5 min to set up bar

MetCon

7 min EMOM

10 1 arm thrusters 35/25

30 double unders

10 1 arm thrusters 35/25

30 air squats