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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
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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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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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Saturday Morning Beatdown

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Jack
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AMRAP-20
Push Press 115/75
KBS 53/35
Box Jumps 24/20

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
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L2   95/65,  45/26
L3   75/35,  35/20,  Step ups

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Happy Life
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EMOM-21
10 Deadlifts  185/135
40 Double Unders
10 T2B
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Rest 2 minutes
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50/35 Cal Row
25 Supermans
Score is overall time

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L2   155/105,  Single Unders x2,  Knee ups
L3   135/95,  Single Unders,  12 Wt Sit ups

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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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