NO CLASSES TODAY!!! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 18:00) TEMPO DEADLIFT (18:00 - 30:00) * A quick 10-12 minutes to work to a moderate single on tempo deadlifts * Sticking to the tempo is more important than the weight on the barbell * Athletes can stick with it by having their buddies count out loud for them * Holding the 5 seconds up, 5 seconds down tempo will help athletes with: * Body Control * Awareness * Strength * Hypertrophy PRACTICE ROUND (

HAPPY THANKSGIVING!! Remember there are no classes today but here's a workout for those of you who want to get a little turkey burn going. Have a great day and enjoy those treats! WARM UP (0:00 - 10:00) 400 Meter Run :40 Seconds Air Squat Hold Child's Pose Chest Stretch :30 Seconds Scap Pull-ups Push-up to Down Dog Air Squats :20 Seconds Kip Swings Straight Leg Inchworms Air Squats :15 Seconds Strict Pull-ups Push-ups Air Squats WOD (15:00 - 60:00) "Murph" For Time: 1 Mile Ru

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) 3-POSITION POWER SNATCH (20:00 - 35:00) * The 3 positions we're working from today are: 1. The Pockets 2. 1 Inch Above Knee 3. The Floor PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Power Wheels" AMRAP 3: 9/6 Calorie Assault Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 4 Power Snatches

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Snack Bar" 3 Rounds: 400 Meter Run 10 Power Cleans (155/105) 500/400 Meter Row 10 Push Jerks (155/105)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) BACK SQUAT (25:00 - 40:00) * Athletes will have 15 minutes to complete 3 "Working Sets" of 5 reps PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Taco Bell" AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Singled Out" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUNDS (20:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Old MacDonald" 5 Rounds: 100 Meter Farmers Carry (53's/35's) 30 AbMat Sit-ups 10 Wreck Bag Over Shoulder (70/50)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PAUSING OVERHEAD SQUAT (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Double Jointed" AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (TOUCH ON IN WARMUP) PRACTICE ROUND (10:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "Sea Horse" 3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 400 Meter Run 20 Burpees

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) MACHO MAN COMPLEX (25:00 - 40:00) * Athletes will have 15 minutes to build to a heavy Macho Man complex PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Randy Savage" AMRAP 12: 3 Rounds of ""Macho Man"" (135/95) 15 Toes to Bar *1 Round of "Macho Man": * 3 Power Cleans 3 Front Squats 3 Push Jerks