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Every 2-minutes for 8-minutes (4 sets): Jerk-Grip Overhead Squat x 3 reps @ 3311B.

"Accessories"For completion:400 Meter Farmer’s Walk Go heavy, WALK, do not run. Every 3-minutes, for 18 minutes (6 sets) of:3-Position Snatch(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each start position)B.

Every 2 minutes, for 20 minutes (10 sets): Snatch*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 1 rep @ 75%*Set 4 – 1 rep @ 80%*Set 5 – 1 rep @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%*Set 9 – 1 rep @ 90+%*Set 10 – 1 rep @ 90+%Build to today’s heavy single. 4 sets for times, of: Row 500 Meters21 Overhead Squats (95/65 lbs)12 Pull-ups Rest 3-minutes Today's Workout: A. Every two minutes, for for 6 minutes (3 sets): Split Jerk x 2 reps Immediately followed by…Every two minutes, for for 10 minutes (5 sets): Split Jerk x 1 rep Build to today’s heavy. Three rounds for time of: Run 400 Meters30 Kettlebell Swings (53/35 lbs)20 Chest-to-Bar Pull-Ups Time cap: 18-minutes C.

Every 5-minutes for 20-minutes (4 sets): Back Squat x 30 seconds between clusters of 5 reps)*Good goal is to use 5-10 lbs more than you used last Friday. 21-15-9 rep rounds for time, of: Burpee Box Jump Overs (24/20")Wall Ball Shots (30/20 lbs to 10')This is meant to be a sprint. "Optional Accessories"One set of:100 Band Pull Aparts Today's Workout: A.

Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness.

For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):205/125 lbs Squat Snatch285/175 lbs Squat Clean and Jerk315/205 lbs Deadlift x 5 unbroken reps315/205 lbs Back Squat x 5 unbroken reps5/2 unbroken Strict Handstand Push-ups5/2 unbroken Muscle-ups10/4 unbroken Bar Muscle-ups50 unbroken Double-Unders10 alternating Pistols The first Comp Class will meet on Monday, November 7th at either am or pm. Every 2 minutes, for 10 minutes (5 sets): Push Press x 6 reps Goal is to be 3-5% heavier than October 22, 2016. Every 2-minutes for 14-minutes (7 sets): Deadlift*Set 1 – 55% x 8 reps*Set 2 – 65% x 6 reps*Set 3 – 75% x 4 reps*Set 4 – 85% x 2 reps*Set 5 – 90% x 1 rep*Set 6 – 95% x 1 rep*Set 7 – 95+% x 1 rep C.

Every 2 minutes, for 8 minutes (4 sets): Hang Clean + Clean Immediately followed by…Every 2 minutes, for 10 minutes (4 sets): Clean x 1 rep Immediately followed by…Every 2 minutes, for 4 minutes (2 sets): Clean Pulls x 2 reps Build over the course of the 10 sets. Complete as many rounds and reps as possible in 8 minutes of:10 Thrusters (115/75 lbs)15 Toes to Bar50 Double-Unders C. Parking will be limited, but there will be plenty of off-site parking.

"Optional Accessories"3 sets of: Bent Over Dumbbell Reverse Flyes x 15-20 reps Banded Good Mornings x 20 reps Ab-Wheel x 10 reps Rest as needed We are so excited to be hosting our third annual Thanksgiving Throwdown! When: Friday, November 25th from -am and all day Saturday, November 26th.

In pairs, partitioning reps however you like, complete the following for time: Run 800 Meters (together)40 Power Cleans (185/125 lbs)60 Strict Handstand Push-ups Today's Workout: A. "Optional Accessories"Three sets of: Supinated-Grip Bent-Over Barbell Rows x 10 reps Strict Toes to Bar x 8-10 reps (slow and controlled)Rest as needed A.Scheduling Reminder: We will be following a holiday schedule on Friday, November 11, 2016 in honor of Veteran's Day - am and am classes only. For time:100 Double Unders60 Pull-Ups30 Strict Handstand Push-Ups50 Double Unders30 Pull-Ups15 Strict Handstand Push-Ups C. Every minute, on the minute, for 10 minutes: Push Press x 1 rep Take 10 minutes to build to today’s heavy single. Against a 10-minute running clock, complete the following: Run 800 Meters Immediately followed by…As many rounds and reps as possible of:30 Double-Unders20 Wall Ball Shots (20/14 lbs to 10')10 Ring Dips Please catch ball for good rep. Every minute, on the minute, for 5 minutes: Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every two minutes, for 10 minutes (5 sets): Front Squat*Set 6 – 85% x 1 rep*Set 7 – 85-90% x 1 rep*Set 8 – 90+% x 1 rep*Set 9 – 90+% x 1 rep*Set 10 – 90+% x 1 rep B.Complete as many rounds and reps as possible in 7 minutes of:7 Thrusters (135/95 lbs)7 Toes to Bar7 Box Jumps (24″/20″)C.

"Optional"For efficiency:50 Hand Plank Shoulder Taps50 Tuck Rocks50 V-Ups We are excited to test out a competition group at 808!

Registration is OPEN TODAY and will CLOSE on Monday, November 14th at pm. We have 2 divisions - RX and Standard (this division includes our 50+ Master athletes).


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