Good warmup and go!! Might want to timecap it at an hour?! “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters 4 Burpee Box Jumps 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with [...]

Shoulder Activation Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60 seconds, and then… Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up A. Three sets of: Tempo Push-up x 6 [...]

Barbell Warm-Up With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat A. In 12-15 minutes, build to a heavy Power Clean. B. For Time: Assault Bike x 25/20 calories Followed by … Eight [...]

A. Hang from pull-up bar for 30 seconds and then … Three sets of: 3-6 Strict Chest-to-Bar Pull-Ups 60 Seconds Sorenson Hold Rest :60 sec B. “Sage” As many rounds and reps as possible in 20 minutes: 20 Thrusters (135/95 lbs) 20 Pull Ups 20 Burpees

Two sets of: Banded Lateral Walks x 20 steps each direction Banded Squats x 10 reps with a 3 second hold at the bottom A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps (no tempo) *Sets 1-3 @ 75% *Sets 4-6 @ 80%” B. Every 5 minutes, for 30 minutes (6 [...]

Thanksgiving schedule: NO classes Thursday or Friday, closed Thursday, open 7-6 Friday I will have programming Wednesday(instead of Thursday)and Friday as well. Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at [...]

Two sets of: Fire Hydrant Iso Hold x 60 seconds per side Banded Hip Bridges x 10 reps and then … One set of: External Hip Rotation Drill x 60 seconds per side A. Every 2:30, for 20 minutes (8 sets): Clean + Jerk *Sets 1-2 – 75% of 1-RM Clean & Jerk *Sets 3-4 [...]

Glute Activation Warm-Up Make the Glute Activation 30 seconds on/30 seconds off for both sets. B. Every minute, on the minute, for 5 minutes (5 sets) of complex: Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1 Scaled:Strict Handstand Push-Ups x 3 reps + Handstand Push-Up Negatives x 1 [...]

One set of: Crossover Symmetry Pull-Down x 10 reps Crossover Symmetry 90/90 Drill x 10 reps Crossover Symmetry Reverse Flys x 10 reps A. Every 15 seconds, for 60 seconds (4 sets) of: Cast Swing x 1 rep *Drop between reps Followed by. . . Every 15 seconds, for 60 seconds (4 sets) of complex: [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by … [...]