November 12 2015


November 12 2015



Please don’t forget to order your hoodies. We will place order on Friday morning.

As we continue to assess our clients and what we need, the workouts continue to get longer or more complex. I would eventually like to use a computer screen to do the briefs. If you have any ideas on how we can make that happen please let myself or one of the coaches know. In the mean time it would really help if everyone had their workouts written down before you show up for class. That is just a suggestion. As always we are looking for ways to serve you with a better fitness service. Thank you!! See you tomorrow DGA.



If you do not have +2 Strict Pullups w/Pronated Grip
A1. Supine Grip Chin Over the bar Hold 20 sec x 5 sets (minimal rest)
A2. SA DB Bicep Curls (Seated) 12 per arm x 5 sets (minimal rest)
If you have +2 Strict Pullups w/ Pronated Grip
A1.Supinated Strict Pullups 5 x 5 (you may add weight)
A2. Barbell Tricep Extension 12 reps x 5 minimal rest
B1. DB BP 10 reps x 4 sets
B2. Side Bridge 30-45 sec per side
B3. HS Hold (30sec) Back to Wall or FLR (30-45 sec)
5 sets
10 russian KBS
1 shuttle sprint
rest 30 sec



A. Clean & Jerks 40% x 3,50% x 3, 60% x 3, 75% x 3 ,80% x 2, 85% x 1,
B. Front Squat 3RM
C. -15% of B for AMRAP
D. RDL 8 reps x 4 sets rest as needed
4 sets
1 RC + 30 sec with chin over the bar hold (you can thank Colby for this) supinated grip
15 Tricep Extension (slow and contolled)
Masters Males
OH Squat Mobility.Start with hamstrings
A1. Hamstring stretch with band 30 sec per side x 5
A2. Thoracic mobility 30-45 sec x 5
EMOM for 10 min
Even- 3-5 MU
Odd-25 sec of Max Cals AB