Tuesday 11/18
Body Armor - OTM x 4 Rounds
12 DB Bench
10 Plate Halos ea way
10 Bird Dogs ea side
WOD - 5 RFT
400m Row
25 Sit ups
20 KB Swings (53/36)
15 Box Jumps (24/20)
Monday 11/17
We can’t believe it’s the week leading up to the Turkey Tourney already! All wods will be released this week so be on the look out on our Instagram page for videos of each one and standards.
This week - we will be moving our strength day to Wednesday. As for this Saturday there will be NO regular classes and for all our competitors of TT25 we ask that you please be in the building by 8:40am for a mandatory athlete briefing. Doors will open at 8am and WOD 1 will begin at 9am sharp! Spectators are of course welcome to come down!
Strength - Every 2:00 x 6 Sets
3 Deadlifts
Tap & Go sets
Begin ~ 65% of 1RM and build based off feel
WOD - 10 RFT
10-9-8-7-6-5-4-3-2-1
Pull ups
Plate FR Squats (45/25)
2 Wall walks
Thursday 11/13
Skill - Alt OTM x 10 mins
50ft Handstand walk (:30 wall hold, plank or practice)
8 Suitcase DB DLs ea side
WOD - 5 RFT
40 DU
12 Alt DB Snatch (50/35)
12 T2B
12 Alt DB Box Step Ups (24/20)
Wednesday 11/12
Strength - Every 2:00
5-5-5-5-5 Bench Press
Build based off feel
WOD - 3RFT
1,500m / 1,000m / 500m Row
21-15-9 Burpee Pull Ups
Tuesday 11/11 - thank you veterans
To those who currently and have served, THANK YOU. Today we honor our heroes by completing a workout called “Holleyman”
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Partner HERO WOD - “HOLLEYMAN”
40 RFT- “You go + I go” style
1RD =
5 Wallballs (20/14)
3 HSPU
1 Power Clean (225/155)