November 2024

Main: 18 min clockEvery 3 mins x 6 rounds6 Back Squats + 5 DB Bulgarian split squats (per leg)Rest for remainder of the 3 mins once done w/each set*back squats should be around 60-70%*stimulus for the Bulgarians should be HEAVY

Veteran’s Day Thank you for your service! Main: “Bradshaw” U.S. Army First Lieutenant Brian Bradshaw, 24, of Stellacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated

Rest/Recover

Open Gym: 8am-10am

Main 15 Minute AMRAP Partner Open 22.13 Wall Walks, 12 Alt DB Snatches, 15 Box Jump Overs*IGYG movements Levels: 6/5: Open standard, 50/35#, 24/20 inch4/3: Scaled Open Standard, 35,20#, 24/20 inch step over2/1: Box Walks or Inch worms, 20, 12#, step over, may grab smaller box

Main:20 minute EMOM (5 rounds) Levels: 6/5: Send it4/3: Steady state2/1: Move

WOD: 30 minute AMRAP800m Bike (.8), 30 Single DB Hang Clean & Jerk & 30 HR Push-ups *Goal: 5-6 rounds for 6/5*4-5 rds for 4/3*3-4 rds for 2/1

WOD Annie! 10 min TC50-40-30-20-10Double Unders & Abmat Situps Levels:6/5: As written4/3: Half DU (25, 20,15,10,5) with FULL situp reps2/1: Singles DOUBLE REPS (100, 80, 60, 40, 20) and half amt situps (25, 20,15,10,5)

Every 3 minutes for 15 minutes total (5 sets):3 reps with 3 second pause front squats+ 6 jumping lunges PER leg (12 total)Build up to 65-75% of FS Max and stay at that weight

Rest, Recover