11.28.2025

Warm Up for shoulders
1. Shoulder Circles x 10 in each direction
 2. PVC Kneeling Lat Stretch x 3 w/ :10 hold
 3. Hanging Scap Raises x 10
 4. Banded Straight Arm Row x 20
 5. Kettlebell Windmill x 6-8 on each side 
 
Partner workout
"Heavy Metal"
For Time 
100 reps of 
3 KB swings 53/35
2 KB squats
1 each side KB push press
your partner will chip away at the reps while you run or row 400m

11.27.2025

Happy Thanksgiving

Open gym only today 8:30-10:00am

11.26.2025

Strength
Super Set 3 rounds
A. 1/2 kneel DB chop x 10/side
B. Seated bench jumps with weight x 10 reps
then 
 Super Set 3 rounds
C. DB hammer curls x 12 per side @21X1 
D. DB overhead tricep extensions x 10 @ 21X1
 
 
WOD
"Fort Point"
with a partner 
16:00 AMRAP 
max feet farmer carry 53/35
partner rows 20/15 cals while other partner carries

11.25.2025

Strength
3 x Landmine RDLs x 10 per side @21X1
3 x Landmine twist x 10 per side
 
 

WOD
"Meatball"
For Time. Cap= 17:00
75 wall balls
25/20 cals bike
6-9-12
C2B pull ups
HSPU
Box jump overs 24/20"

11.24.2025

Strength
Every 2:00 x 8 sets
clean pull + power clean + 2 hang power cleans
build across sets
 
Every 3:00 x 3 sets
front squat x 8 reps @ 60%
 
Accessories- Super Set for 3 rounds
A. DB seated Z press x 8/side + 20 second ISO hold - at or heavier than before
B. Banded walks x 25 feet each direction
C. 30 seconds active hang on rig
D. 30 seconds handstand hold
 

11.22.2025

WOD
"Side Project"
with a partner- you go, I go by round
8 rounds
3 hang squat cleans 135/95 115/75 95/65
6 lateral burpees over bar
 
8 rounds
12 wall balls 20/14
6 pull ups
 
8 rounds
8 power cleans 135/95 115/75 95/65
2 rope climbs

11.21.2025

Strength
A. Bulgarian Split Squats 
start with a warm up set of 3/side at RPE 6/10
3 sets of 8 per side at RPE 8/10 
 
then super set these for 3 rounds
B. barbell hip thrusts x 10 @21X1- heavier than last time
C. KAS glute bridges x 8 at same weight
 
Primer
5 yoga push ups
5 each position PVC pass through- standing , squat, floor
30 second hold overhead with 50% strict press max
 
 
WOD
"Juiceee Machine"
AMRAP 12
 30 DUs
15 TTB
10 shoulder to overhead 135/95 115/75 95/65