Week of 11/7/16 - 11/11/16


Published November 6, 2016


Congratulations Coach Gene!!! Taking 1st place at the American Masters Weightlifting Competition!

Monday 11.7.16

Back Squat
- 15 Minutes to establish a heavy 2rm

In teams of 3 - 20 Minute AMRAP
- Station 1: Forward Walking Sled Drag (70/45)
- Station 2: 10/8 calories on assault bike + 6 C2b Pull Ups
- Station 3: 7 plate burpees + 11 box jump overs
(Switch stations when partner comes back in from sled drag)

Tuesday 11.8.16

Bench Press
- 15 Minutes to establish a heavy 3rm

4 RFT; 1 minute rest b/t rounds
- 10 S2oh (115/75)
- 10 T2b
- 500m Row

Wednesday

Power Clean; OT2M; 20 minutes
- Set 1: 60% x 2
- Set 2: 70% x 2
- Set 3: 75% x 1
- Set 4: 80% x 1
- Set 5: 85% x 1
- Set 6: 90% x 1
- Set 7: 90+% x 1
- Set​ ​8:​ ​90+%​ ​x​ ​1
- Set​ ​9:​ ​90+%​ ​x​ ​1
- Set​ ​10:​ ​90+%​ ​x​ ​1

For Time
- 25 RKBS
- 15 Snatch (R + L)
- 25 Goblet Squat
- 25 Push Ups
- 15 Goblet Lunge (R + L)
- 25 RKBS
(53/35)

Thursday 11.10.16

“Triple 3” (scale to triple 2 or triple 1 if needed)
- 3k Row
- 300 Double Unders
- 3mi Run

Friday 11.11.16 "Veteran's Day" - a day to reflect, remember, and show gratitude to those who served in the United States Armed Forces. Thank You!

Deadlift
- 15 Minutes to establish a heavy 3rm

For Time - 1 Round - “JOSH”
- 21 OHS (95/65)
- 42 Pull Ups
- 15 OHS
- 30 Pull Ups
- 9 OHS
- 18 Pull Ups

Saturday 11.12.16 - Thanksgiving Potluck
Come join us at 5:00pm (entree, side dish, and dessert sign up sheets are at the front desk) bring your favorite dish to share. We are looking forward to seeing everyone!



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