Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Hamstring Curls
- 20 Lunges
- 0:30 Dead Hang

Strength
Front Squat:
- Every 1:30 x 6 sets:
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Sit-ups
- 40 Double Unders

Focus Movement = Handstand Push-up

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups

Focus Movement = Hollow Rocks

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 10 Burpees
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Hollow Rocks

Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 2x3 @ 75%
- 2x3 @ 70%

Conditioning
For time:
Buy-in = 600m Run
Then, 8 Rounds of:
- 4 Handstand Push-ups
- 6 Toes to Bar
- 8 Step-ups
Buy-out = 600m Run

Focus Movement = Handstand Push-up

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 15 Medicine Ball Hamstring Curls
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 3 sets
- 3x8 @ Heavy Weight

Conditioning
16 minute AMRAP:
- 10 Deadlifts (185/135)
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 30/24 Calorie Row

Focus Movement = Deadlift

Presidents’ Day - 10am Class Only!

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 20 Step-ups
- 10 Handstand Push-ups
- 20 Calorie Row

Focus Movement = Handstand Push-ups

Conditioning
25 minute AMRAP:
- 20 Calorie Row
- 20 Sit-ups
- 100m Farmers Carry
- 10 Burpees over Bar
- 10 Power Cleans (135/95)
- 8 Goblet Squats (70/55)
- 6 Strict Handstand Push-ups
- 4 Strict Pull-ups

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 10 Kip Swings
- 10 Goblet Squats

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
- 1x8 @ 76%

Conditioning
15 minute AMRAP:
- 26/21 Calorie Row
- 15 Pull-ups
- 9 Handstand Push-ups
- 3 Squat Cleans (165/115)

Focus Movement = Squat Cleans

Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 10 Devil Presses (30/20)
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 400m Run

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 100m Run
- 10 Ring Rows
- 10 Step-ups
- 10 Dead Bugs

Strength
Push Press:
- Every 2:00 x 5 sets
- 5x5 @ 80%

Conditioning
16 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Sit-ups

Focus Movement = Handstand Push-ups

Conditioning
30 minute AMRAP:
- 10 Handstand Push-ups
- 10 Deadlifts @ 55% of 1RM
- 15 Pull-ups
- 20 Wall Balls
- 25 Sit-ups
- 1:15 Wall Sit
- 1:15 Plank
- 400m Run

Conditioning
30 minute AMRAP:
- 10 Deadlifts @ 50%
- 20 Sit-ups
- 10 Devil Presses (45/30)
- 20 Air Squats
- 10 Handstand Push-ups
- 400m Run
- 500/400m Row

Thanksgiving Class Schedule
Wednesday 22nd = 6am & 12pm
Thursday 23rd = No Classes
Friday 24th = 10am

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 16 Candlestick Toe Touches
- 10 Sots Press
- 0:30 Flutter Kicks

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 61%
- 1x5 @ 66%
- 1x5 @ 71%
- 2x5 @ 76%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Step-ups
- 10 Handstand Push-ups
- 200m Run

Focus Movement = Power Clean

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Glute Bridges
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold

Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 63%
- 1x3 @ 68%
- 1x3 @ 72%
- 3 Second Pause at Bottom

Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)

Focus Movement = Hollow Rocks

Conditioning
25 minute AMRAP:
- Run (100m, 200m, 300m, 400m, etc...)
- 10 Handstand Push-ups
- 10 Front Squats (135/95)
- 20 Ring Rows
- 20 Abmat Sit-ups
- 20 Walking Lunges
Increase the Run by 100m each round. Everything else stays the same.

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Banded Good Mornings
- 10 Dumbbell Upright Rows

Strength
Back Squat:
- Every 3:00 x 3 sets
- 3x2 @ 90%

Conditioning
16 minute AMRAP:
- 200m Run
- 20 Ball Slams
- 20 Abmat Sit-ups
- 10 Handstand Push-ups

Focus Movement = Ball Slams

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Cossack Squats
- 20 Band Pull Aparts
- 10 Ring Push-ups

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 74%
- 3x3 @ 83%

Conditioning
16 minute AMRAP:
- 500m/400m Row
- 40 Double Unders
- 20 Abmat Sit-ups
- 10 Handstand Push-ups

Focus Movement = Handstand Push-ups

Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 20 Step-ups
- 30 Sit-ups
- 400m Run

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 PVC Overhead Squats
- 10 Scapular Pull-ups
- 0:30 Hollow Rock

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x4 @ 70%
- 1x3 @ 75%
- 1x2 @ 80%
- 1x2 @ 84%
- 1x1 @ 89%
- 1x3 @ 60%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 20 Walking Lunges
- 20 Hollow Rocks
- 10 Handstand Push-ups

Focus Movement = Handstand Push-ups

Warm-up
5 minutes for quality:
- 100m Run
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Strict Pull-ups

Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 64%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%

Conditioning
4 Rounds for time:
- 400m Run
- 8 Power Cleans (100/70)
- 8 Handstand Push-ups

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 5 Medicine Ball Push-ups (each side)
- 50 Double Unders

Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 62%
- 3x5 @ 67%

Conditioning
21-15-9 reps for time:
- Handstand Push-ups
- Pull-ups
- Box Jumps/Step-ups