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TMTGU
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EMOM-30
Row 15/10
6/6 Single Arm KB Jerk 53/35
40 Double Unders
1-2 TGU ea side
12-15  KB Sit ups

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L2   12/9,  45/26,  60 Singles
L3   10/7,  35/20,  40 Singles, 10 Wt Step ups (in lieu of TGUs)

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Florian News
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30 Days until 2021
Squat Cycle has begun. It’s not too late to start, see a coach asap.
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Florian Yoga is back on Sundays
Start 12/13 @ 7:30a  (45 min)
Must rsvp on WODIFY
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21 Day Nutrition Fast
Starts Jan 4th … details TBA

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Squat Cycle – Week 1

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Back Squat or Front Squat
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3 Rounds
1 x 7 @ 60%
Rest 2 minutes
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1 x 5 @ 65%
Rest 2 minutes
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1 x 3 @ 70%
Rest 2 minutes

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L2   5 x 5 if not participating in Squat Cycle

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Cash Out
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50 Push ups
21-15-9
C2B
Box Jumps 24/20

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L2   Pull ups
L3   Modified Push ups,  Banded PU / Ring Rows,  Step ups

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Saturday Morning Beatdown

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The Hustle Continues
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Row 1k
50 Alt DB Snatches 35/20
30 Russian Twist 35/20
Row 750m
35 Alt DB Snatches
20 Russian Twist
Row 500m
20 Alt DB Snatches
10 Russian Twist

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...

Extra Gravy Please
In Teams of 2:
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3 Rounds
12/9 AB
20 KBS 53/35
each – relay
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3 Rounds
10/7 Row
15 Wall Balls 20/14
each – relay
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3 Rounds
15 Syc Burpees
30 Alt Box Jumps 24/20
together

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L2   Scale KB / Wall Ball,  Step ups

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Thanksgiving Week Schedule

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Black Friday
9a,  Open Gym & 12p
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Sat & Sun
Full Schedule

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Happy Thanksgiving Florian

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Thanksgiving With The Girls
WOD courtesy of CF Bastion
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“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

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“Helen’s” House
400 meter Run
21 Kettlebell Swings  53/35
12 Pull-Ups

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“Fran’s” House
15 Thrusters  95/65 

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“Nancy’s” House
400 meter Run
15 Overhead Squats  95/65 

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“Grace/Isabel’s” House
20 Ground-To-Overheads  95/65 

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“Kelly’s” House
400m
30 Box Jumps  24/20
30 Wall Balls  20/14

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Scaling Options will be explained at the whiteboard

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Thanksgiving Week Schedule
..
Thanksgiving – 8a & 930a
Black Friday – 9a,  Open Gym & 12p
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Sat & Sun
Full Schedule

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Hang Clean
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Work up to a moderate single

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Fluff
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Every 5 min for 20 min
25 Hollow Rocks
50 Double Unders
5 Hang Clean to Push Press 115/75
12 Burpees

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L2   Modified Hollow Rocks,  Singles x2,  95/65
L3   Sit ups,  Singles,  75/35,  Modified Burpees

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Thanksgiving Week Schedule
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Wed
Full Schedule
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Thanksgiving – 8a & 930a
Black Friday – 9a,  Open Gym & 12p
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Sat & Sun
Full Schedule

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EMOM-10
9-12  Pull ups
9-12  Hollow Leg Raises

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EMOM – 20
15/10 Row
10 Push Press  115/75
odd/even

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L2   Banded Pull ups,  12/9,  95/65
L3   Ring Rows,  10/7,  75/35

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Thanksgiving Week Schedule
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Tues & Wed
Full Schedule
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Thanksgiving – 8a & 930a
Black Friday – 9a,  Open Gym & 12p
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Sat & Sun
Full Schedule

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Front or Back Squat
(athlete’s choice for squat cycle)
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Establish a 5RM
Use formula to estimate 1RM
Wt x 5 x .0333 + Wt

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Squat Cycle begins Monday 11/30. If you are unable to squat today, please see a coach and establish your 5RM sometime during the week. You will be unable to obtain highly sought after gainz without this data.

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6 Rounds
Row 300m
25 Dubs (50 Singles)
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Cash Out
2 Rounds
:30 Hollow Dead Hang
:15 Rest

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Full Disclosure
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500m Ski/Row
21 Bar Facing Burpees
12 Power Cleans 155/105
500m Ski/Row
15 BF Burpees
9 Power Cleans
500m Ski/Row
9 BF Burpees
6 Power Cleans

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L2   115/75
L3   75/35,  Modified Burpees

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Programming Alert
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We will be starting a Back/Front Squat cycle on Monday 11/30
Athletes will have the option of opting for the Back Squat or Front Squat
You will be testing your 5RM tomorrow (11/23)
If you are unable to squat Monday, please be sure to see a coach and establish a 5RM before the program’s 11/30 start.

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Thanksgiving Week Schedule
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Mon – Wed
Full Schedule
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Thanksgiving – 8a & 930a
Black Friday – 9a,  Open Gym & 12p
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Sat & Sun
Full Schedule

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