Wednesday

Coach’s Thanksgiving Surprise.

Thanks Michael.

Happy Thanksgiving.

Tuesday

Strength: Heavy Deadlifts
3-3-2-2-1-1-1

Then…
3 rounds:
20 KBS
20 DUs (50 singles)

Holiday Schedule: closed on Wednesday and Thursday. We will have some afternoon classes on Friday – TBD.

Monday

Skill: Bear complex technique

12 min** AMRAP:
2 bear complex
4 pushups
3 flutter kicks
(four count – 12 singles)

**rest for one minute at 4 and 8 minute mark then resume

Friday

Skill: Coach’s choice

5 rounds:
200 m run
10 hang cleans
10 sit-ups

Thursday

Strength: 5 sets 3 back squats

Then….
2 min max effort DUs
2 min rest
5 min AMRAP:
4 pullups
8 pushups
12 air squats
3 min rest
EMOM for 3: 10 Wallballs

Score is DUs / rounds

Wednesday

Skill: Turkish get ups x 10 (5 each side)

EMOM for 20:
4 DLs
4 pushups

Tuesday

Skill: Shoulder mobility work followed by Overhead squats 5×5 low weight.

4 rounds for time:
8 Wallballs
10 Knees 2 elbow
12 push press

Monday
Strength:
Clean & jerk 10 reps

For time:
15-12-9-6-3
KBS
Burpees

Friday

Struggled with this one. I think we’re all pretty beat up after McGhee on Tuesday.

Skill: Clean and hanging clean technique

EMOM for 15:
4 hanging cleans
4 box jumps
16th minute: max effort DUs

Thursday

Skill:
Handstand push-up progression

12 minute AMRAP:
5 Handstand push-ups
7 front squats
9 burpees