Strength Work Push/Pull/Core 40/20 x 12 1 - Handstand hold 2 - Seated banded row 3 - Hollow body hold (or progressions for the hollow hold) #Work for 40 seconds, rest for 20. Complete the [...]

Strength 1 Power clean + Front squat Heavy 2 Strength 2 Push jerk *or split jerk Heavy 2 Super set KB Gorilla Row 4 x 8/arm **We're hitting both Olympic lifts this week, following up [...]

Workout 21 min AMRAP 3 Power snatch (115/75) 5 Overhead squats (115/75) 7 Toes to bar 12/9 cal Bike **A tough day for your lats with all 4 movements. And everything flows together so nicely [...]

Strength Deadlift 3 x 3 3 x 2 *Deadstop deadlifts *Every 3 minutes. ^Use what you did on 11/17 for guidance as to what to put on the bar today. Workout 4 RFT 30 Air [...]

REST DAY! Get outside and do something fun. Go on a hike. Sleep off all those Thanksgiving leftovers. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Open gym – 9a – 11a No workouts scheduled. Talk with the Coach on duty to get you set up with something to do today.