Workout of the Day A. Work to a heavy 2 rep TnG power jerk (5 sets) B. Sets 1,3,5 200m run :15 max thrusters 95/65

Workout of the Day A1. Strict toes to bar 4×5-10 reps A2. Back extension 4×8-10 w/:2 hold at top B. 1/4 TGU + 1/2 TGU

Thursday (thanksgiving) – Closed (run a 5k) Black Friday – closed Saturday – 10am regularly schedule *no Yoga After thanksgiving we will be beginning a

Workout of the Day A. Max UB set of KBS 53/35 B. 4 Rounds 20m Sled Drive (heavy) 100m Farmers Carry 400m Run Competition A.

Workout of the Day A. Work up to a heavy 2 rep TnG power jerk B. TnG power jerk @65% A 2.2.2.2.2.2.2 C. Max cal

Workout of the Day A. CGBP :45/2:00 5.5.5 80% @21X1 3.3.3.3 82.5% @21X2 1.1.1.1.1 85% @20X1 B. Conditioning: Max Air Squats In 20 Sec Rest:

Workout of the Day Week 6 A) box squat 5×2 B) 200 double under 50 cal row 100 double under 35 cal 50 doubles 20

Workout of the Day: Teams of Two, Partners Alternating Rounds 10:00 AMRAP 10 Cleans 200m Run 10 Push Press Rest 2:00 10:00 AMRAP 5 Clean

Workout of the Day: 1 Mile Test Competition: AM Session A. Clean 5×5 unbroken power clean, climbing. The rule today is you can’t move your

Workout of the Day: 200m Run 50 Deadlifts 225/155 200m Run 50 Power Cleans 135/95 200m Run 50 Back Squats 135/95 200m Run 50 Wall