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)

Monday 11/10

TOMORROW - Tuesday 11/11 there will only be an 8am class and we will be completing the hero workout “Holleyman” partner style

Body Armor - OTM x 4 RDS (12 mins)

• 10 Kneeling DB Press ea side

• 10 DB Bent over rows ea side

• :30 Wall sit

WOD - 15 min AMRAP

• 5 Strict Pull Ups

• 10 Box Jump Overs (24/20)

• 15 Sit Ups