Monday 12/1 "PRIMER" 4 Rounds for Quality 1 Minute Build Up Row 10 Alternating Punter Kicks 8 Alternating Step Overs 6 Scap Pullup + Knee Raise "CONDITIONING" Open 12.3 (Solo or Teams of 2 trading reps) AMRAP 18 minutes: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar REST 5:00 3 Sets: 500m Row REST 2:00 Tuesday 12/2 "PRIMER" AMRAP 7 Bike 30 Seconds 3 Barbell Thruster 20 Single Unders 3 Kip Swings "STRENGTH" EMOM 8 minutes: O: 3 Front Squats (building sets) (from fl

Weekly Schedule: Mon. + Tues.: Normal Schedule Wednesday: Last Class Noon Thursday: Closed Friday: 9am Only Saturday: Normal Schedule Monday 11/24 "PRIMER" 3 Sets of :20 work each movement:/ 10 Seconds Rest Toe Touch Jumping Jacks 2 Squat Wall Balls Reverse Lunge Steps Pushup to Pike "STRENGTH" In 25 minutes: Find a new 1RM or 3RM Back Squat Shoulder Press 50% x 5 60% x 3 70% x 2 75% x 1 80% x 1 85% x 1 "CONDITIONING" AMRAP 9 minutes: 250m/200m Row 10 Wall Balls (20/14) 5 Bur

Monday 11/17 "PRIMER" EMOM 6 minutes: O: :45 Max Calorie Row E: 3 Burpees Over Rower + 5 Hang Power Clean + Front Squat + Press (45/35) "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 1 x 1 @ 70% 1 x 1 @ 78% 4 x 3 @ 83% 1 x 3+ @ 83% "CONDITIONING" 3 Rounds 3 Minutes of Work / 1 Minute of Rest: 1-1-2-2-3-3-4-4-5-5... Burpee Box Jump Over Hang Power Clean (135/95) *Start each round where you left off Tuesday 11/18 "PRIMER" AMRAP 4 minutes 2 x 120ft. Shuttle Sprints 10 Air Squats

Monday 11/10 "STRENGTH" Back Squat Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" 4 Sets: 15 Wall Balls (20/14) 15 KBS (53/35) 15 Box Jumps w/ SD (24/20) 60 Double Unders 15 Burpees 15 Hang Power Snatches (75/55) REST 3:00 between sets *SCORE IS SLOWEST SET* Tuesday 11/11 "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" Each For Time 1000m Row 1 Round of Cindy REST 3:00 750m Row 2 Rounds of Cindy REST 2:00 500m Row 3 Rounds