Pat

Workout of the Day

A.
AMRAP in 2 minutes of:
Run 300m
Then, with remaining time:
Max Power Clean and Jerks (135/95)

Rest 2 minutes

Repeat for a total of 8 rounds
Score is total reps

Master’s
105/65

Chrysa

Workout of the Day

A.
Shoulder Press
Complete 7 sets of 3 at 80%

B.
AMRAP in 9 minutes of:
5 DB Strict Press Right Arm
5 DB Push Press Right Arm
5 DB Strict Press Left Arm
5 DB Push Press Left Arm
12 Pull-ups
20 Alternating DB Snatches

Kristine

THANKSGIVING WEEK SCHEDULE: 
Monday through Wednesday: Normal
Thursday: 9 AM only
Friday: 6 AM, 11:30 AM, 3:30 PM Only

Workout of the Day

A.
Back Squat
Complete 7 sets of 3 at 80% of 1 rep max

B.
AMRAP in 7 minutes of:
4 Front Squats (165 / 110)
3-6-9-12-15-18-21 etc of Burpees

Rx+ 205 / 140

Head Judge Conor

Workout of the Day

A.
In teams of two, with only one person working at a time, complete 5 rounds of:
Min 1: Burpee Box Jump Overs – Facing (24 / 20)
Min 2: Empty Bar Thrusters (45 / 35)
Min 3: Pull-ups
Min 4: Dumbbell Snatches (pick weight)
Min 5: Jumping Lunges (45 / 35)
Min 6: Rest

Pat

Workout of the Day

A.
Clean and Jerk
Every 90 seconds, for 8 sets: 1 squat clean + 2 jerks

Starting moderately heavy, increase the load every 2 sets

B.
AMRAP in 10 minutes of:
10 Toes to Bar
10 Hang Power Cleans (135 / 95)
10 Burpees

Karen

Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 rounds):
12 Calories on Assault Bike (ladies: Airdyne)
10 Ball-Slams (pick weight)
5 Power Snatches (115 / 75)
10 Ball-Slams
12/9 Calories on Rower

Rx+ 15 calories, 50/40 ball, 135/95

Justin

Workout of the Day

Miranda

Workout of the Day

A.
Shoulder Press
4 sets of 10 at ~65%

Rest 2-3 minutes between sets

B.
Five rounds for time of:
50 Double-unders
20 Kettlebell Swings (53/35)
10 Push Presses (115 / 75)

Rx+ 135/95, sub 8:00

Alejandro

FYI: The 7-8:00 AM Open gym will be ending a bit early today (Monday). It’ll be more like 7:00-7:40. Sorry for the inconvenience and please plan accordingly if you attend.

Workout of the Day

A.
Back Squat
4 sets of 10 at 65%

Rest 2-3 minutes between sets

B.
“Karen”
For time:
150 Wall-Balls (20/14)

Ari

Workout of the Day

A.
In teams of three, AMRAP in 25 minutes of:
200m Run
12 Burpee Box Jump Overs (24/20)
10 Front Squats (135 / 95)

Each person starts on a different station, and teammates may only
rotate to the next station after everyone has completed their assigned task.