Friday 11-3

1. Clean + Split Jerk 3×3+1 @ 70-75%, rest 2-3 minutes between sets. 2. Clean Pulls 3×5 @ 85-90%, rest 2-3 minutes between sets. Use straps as needed. 3. Back Squat 3×5-BUILD, rest 3-4 minutes between heavy sets. This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. At a low…

Thursday 11-2

1. Skill: Movement Prep 2. From 0:00-5:00: 1 Round For Time: Run 600m 9 Push Jerks (155/105) + From 5:00-6:00: Rest/Change Plates. + From 6:00-12:00: 2 Rounds For Time: Run 400m 7 Push Jerks (165/115) + From 12:00-13:00: Rest/Change Plates. + From 13:00… 3 Rounds For Time: Run 200m 5 Push Jerks (185/125) **SAVE THE…

Wednesday 11-1

1. Skill: Movement Prep 2. For Time: 60 Pistols, Alternating 50 Wall Ball Shots (20/14, 10′) 40 Box Jumps (24/20″) 30 Deadlifts (185/135) 20 Power Cleans 10 Front Squats **SAVE THE DATES** -Saturday, November 18th @ 8am: Butterfly Pull Up Clinic w/ Coach Candice. Sign up in the lobby! -Thanksgiving Holiday Schedule: We will be…

Tuesday 10-31

1. Performance: Chest-to-Bar Pull Up 3×15 Unbroken, rest 3 minutes between sets. OR Fitness: Chest-to-Bar Pull Up 3×10, rest 3 minutes between sets. Does not have to be unbroken. 2. For Time: 500m Row-Buy In Then 2 Rounds of: 150 Double Unders 30 Toes-to-Bar **SAVE THE DATES** -Saturday, November 18th @ 8am: Butterfly Pull Up…