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“Turkey Primer”

Do as many reps as you can at each station for 1 minute before rotating. Rest 1 minute after the 4 stations are complete before repeating. Do this 4 times.

C2B Pull Ups
Shoulder Presses 75/55 (65/35)
SDHP
Back Squats (no racks)

Core - 3 max effort weighted plank holds

SAVE THE DATE:

December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Snatch Complex, 4 rounds, one every other minute:
1 Hang Snatch Pull
1 Snatch Pull
1 Power Snatch+1 OHS
1 Squat Snatch

Followed by....

3RFT of:
15 Deadlifts ( last bar from complex)
20 T2B

SAVE THE DATE:

December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

1 1/4 Front Squats 8x2. 1 round every other minute.

Followed by.....

AMRAP(8):
30 Double Unders
10 Wall Ball Ball shots 20#/14#
5 Burpees

SAVE THE DATE

December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

For time:
Row 1K / 2 rounds of 'DT'
Row 750M / 2 rounds of 'DT'
Row 500M / 1 Round of ‘DT'

* 1 round of DT is 12 DL's, 9 hang power cleans. 6 jerks @ 155/105#.

<3 months use 65/35#

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SAVE THE DATES:

December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Squat Clean. Heavy Single. 20 minutes. Compare to: 8/25/17

Followed by....

3RFT of:
15 SDHP 75/55
20 Box Jumps 24"/20"
25 Air Squats

<3 months - 3RFT of:
10 SDHP 65/35
15 Box Jumps 24”/20" or shorter
20 Air Squats

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SAVE THE DATES:

December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

AMRAP in 20 minutes of:
20/15 Calorie Row
10/7 Ring Dips
3 Rope Climbs

<3 months - AMRAP 20
20/15 Calorie Row
7/5 Ring Dips
1 Rope Climb or 3 assisted RC

Core - 3 max efforts hollow rock holds. Rest 90 sec between efforts.

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SAVE THE DATES:

November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

EMOM(10) - 2 Power Cleans + 1 Jerk

Followed by....

For Time:
21 HSPU's / 42 DB Snatches 45#/ 25# and up
15 HSPU's / 30 DB Snatches
9 HSPU's / 18 DB Snatches

snatches are alternating hands and both heads of DB must touch the floor each rep
Sub for HSPU is strict DB presses


15 HSPU's / 30 DB Snatches 25#/ 15#
12 HSPU's / 24 DB Snatches
9 HSPU's / 18 DB Snatches

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SAVE THE DATES:

November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

‘Filthy 50'

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/22
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Hip extensions (or good mornings with a PVC)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders (1/2 attempts)

<3 months do Dirty 30.

compare to: 4/11/17

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SAVE THE DATES:

November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

3 position squat clean: ATK/BTK/Floor. 4 rounds, 1 set every other minute

<3 months - technique

Followed by


AMRAP(2):
2 Thrusters 115/75 / 10 Double Unders
4 Thrusters ( same ) / 20 Double Unders
6 Thrusters ( same ) / 30 Double Unders
* etc. every round the thruster reps go up by 2 and the double unders go up by 10

REST 2 minutes

AMRAP(2).
2 Thrusters 95/65 (55/25) / 10 Double Unders
*etc. same rep scheme as previous AMRAP

REST 2 minutes

AMRAP(2).
2 Thrusters 75/55 (45/15) / 10 Double Unders
*etc. same rep scheme as previous 2 AMRAP

Core - 3x15 weighted ABMAT sit ups

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SAVE THE DATES:

November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Happy Veterans Day !!

'Klepto' - 4RFT of:
27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans ( 145#/100#)


21 Box Jumps 24”/20" or shorter
15 Burpees
9 Squat Cleans 95#/65# or less

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SAVE THE DATES:

November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

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