November 30 through December 5

Monday:
Back Squat 5-4-3-2-1
for time:
21 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb
15 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb
9 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb

Tuesday:
Shoulder Press 5-4-3-2-1
then:
21-18-15-12-9-6-3
Wall Ball
Push-Up

Wednesday:
Atlas Stone Ladder, start at the smallest, lift each stone once, or accumulate 5 successful lifts
then:
for time:
21 Shoulder Press (95/65)
400m Run
21 Push Press (95/65)
400m Run
21 Push Jerk (95/65)
400m Run

Thursday:
Hang Squat Snatch or Overhead Squat
then:
Death by Weight
Squat Clean & Jerk
For guys weight will increase 10 lbs every minute
For ladies weight will increase 5 lbs every minute
Starting weight is 50% of 1 rep max

Hero WoD Friday:
TBA

Saturday Class 9am only

800m run

40 Push Press

40 OH Walking Lunges

40 push-ups

40 Wall Ball Shots

40 Box Jumps

20 Burpees

20 Toes To Bar

10 chest-bar-pull-ups (or 5 Bar Muscle-Ups)

5 Rope Climbs

Thanksgiving Week

Normal Schedule Monday, Tuesday, Wednesday.
Closed Thursday (but WOD will be posted)
Friday TBA
Saturday 9am Only

Monday:
Establish a 1 rep max Clean & Jerk within a 6 minute time cap
then:
AMRAP 10 Minutes
5 Knees to Elbows
10 Push-ups
15 Squats

Tuesday:
Snatch 1-1-1-1-1 (Heaviest you can for each set)
then:
"Jackie"
for time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups

Wednesday:
PR DAY! Attempt a PR or two or three or four in the hour you have in the gym. The coach will warm you up and you can work toward something heavy, something fun, a workout you've wanted to do, or something like that!
or, if you need a WOD idea, here's one:
3 Rounds for time:
15 Hang Power Cleans (135#/85#)
Run 800m

Thursday:

Rest Day

Go outside. Play with your family. Life is the collection of people we choose to surround ourselves with everyday. Give thanks and be giving with yourself and your time. 

Happy Day everyone 

Final Week of Smolov!

We only squat Tuesday and then retest our 1 rep max on Saturday!
Speaking of Saturday, at 5:30p we invite all of our members to our 3rd Annual Friendsgiving!
Like the first Thanksgiving, bring your favorite holiday food to share with your friends. I'm sure we'll have duplicate dishes, and that is totally ok!
Sorry, no kids.
Please use a to-go container and take some leftovers with you when you leave.
This is a cool event for the gym, unique to our community. It is also where we celebrate the anniversary of opening the gym.
Address will be posted inside the gym.

Monday:
"Actually Sprint"
6 Rounds for time:
100m Sprint (if you don't move quickly the coach will send you back out to run again faster)
10 Toes to bar
10 Burpees
10 Box Jumps

Tuesday:
Tabata Push-ups
then:
Front Squats
1x4 @ 75%
4x4 @ 85%
then:
Tabata Supine Ring Rows while maintaining false grip

Wednesday:
Five Rounds
As Many Reps as possible in 3 Minutes
12 Wall Ball Shots
12 Walking Lunges
12 One Arm Alternating Kettlebell Swings
One minute rest after each cycle

Thursday:
Push Press 3-3-3-3-3

Friday:
"Wittman"
7 Rounds for time:
15 Kettlebell Swings (1.5/1 Pood)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

Hero Wod Friday

To finish off this week of Veterans Day, Marine Corps Birthday, and all of the reverence that this week has held... 

"Adam Brown"

2 rounds for time:

• 295 pound Deadlift, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 195 pound Bench press, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. 

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. 

Thursday

Deadlift 1-1-1-1-1-1-1

Between lifts work on double-unders, abs, and triple unders

Wednesday, Veteran's Day

Front squats:

3 x 70%

3 x 80%

4x3 95%

WoD:

"Some Gave All"

Five rounds for time of:

9 Thrusters (95/65)

9 Pull-ups

November 9-14

Monday:
Front Squat
3x @ 70%
4x @ 80%
5x5 @ 90%

WOD:
As Many Rounds As Possible in 10 Minutes of:
Max Effort Shoulder Press (move right into)
Max Effort Push Press (move right into)
Max Effort Push Jerk (now you can put the bar down)
Run 200m

Tuesday:
For time: Run, 1 mi 40 Medicine Ball Cleans, 20/14 lbs 15 Chest-to-bar Pull-ups 40 Double Unders 15 Handstand Push-ups 40 Dumbbell Squat Cleans, 35/25 lbs 15 Pistols (Alternating Legs)s 40 Row (calories)s 15 Parallette Pass Throughs 5 Rope Climbs Run, 400 m

Rest of the week to come soon...

First Week of November

Monday:
Front Squats:
3x @ 60%
3x @ 70%
3x @ 80%
5x5 @ 90%

WoD:
10 Rounds for time of:
5 Pull-ups
5 Push-ups

Tuesday:
"Whiskey Tango Foxtrot)
10 Rounds for time:
2 Muscle-Ups (Sub 4 Ring Dips, no Pull-ups)
5 Hang Power Cleans (155/105)
2 Jerks (155/105)


Wednesday:
Front Squats:
3x @ 60%
3x @ 70%
3x @ 80%
2x3 @ 95%

"Li'l Arn"
21 Turkish Get-ups (either arm, change as you want)
21 Overhead Squats (either arm, change as you want)
Guys 2 Pood, Girls 1.5 Pood

Thursday:
"GI Jane"
100 Burpee Pull-ups for time

Friday:
Front Squats:
3x @ 65%
3x @ 75%
3x @ 85%
4x3 @ 95%

WoD:
For time:
100 Shoulder to Overhead (95#/65#)