WOD

Hang Power Snatch: teams of 2
In 15 Minutes, Build to Heavy

@20:00 Minutes

“Graceabel”
For Time: teams of 2
60 Snatches (135/95)
60 Clean & Jerks (135/95)

Meme of the Week:

“Expand”
4, 5 Minute AMRAPs:
Row for Meters
5- Minute Rest

Nutrition of the Week:
Let’s talk about the idea of letting go of perfection when it comes to your nutrition. It’s tough when you’re in the thick of the holiday season and find yourself saying, it’s ok-I’ll be back on track on Monday. Then Monday rolls around and you think, maybe next Monday. Embrace the idea that we have new opportunities each day, each meal, each snack to make better choices. Let go of the guilt-you can enjoy life and also have goals, sounds sustainable doesn’t it? You can do both. It’s not going to be perfect. So you enjoyed your holiday-AWESOME! I hope you made some good memories, had some laughs, and got some time to relax. Now we are starting a new week full of opportunities to eat well and work out. Let yourself be ok with making ‘pretty good’ choices most of the time.
• Build balanced meals and snacks-each one should include a protein, a fat, and a carb
• Hydrate-bring your water bottle along to events, shopping, etc
• Sleep-try a meditation app, journal before bed, shut off electronics 2 hours before bedtime
• Give yourself a head start by doing some meal prep, or treat yourself to a meal prep service, it’s a busy time of year
• Stock some grab and go snacks in your car/purse/gym bag, you’ll be less likely to hit the drive thru or grab 1,000 desserts if you aren’t hangry

Back Squat
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Venom”
12 Minute AMRAP:
12 Kettlebell Swings (53/36)
12 Goblet Squats (53/36)
12 Single-arm Kettlebell Push Press (53/36)

Question of the Week:
What are you looking forward to during Christmas?

“MG”
10 Minute Clock:
1 Mile Run
Max Rope Climbs
3-Minute Rest

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
3-Minute Rest

4 Minute Clock:
400 Meter Run
Max Ring Dips

Quote of the Week:
“Whatever we believe about ourselves and our ability comes true for us.”
Susan L. Taylor

“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope Climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air Squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power Clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts

Box Brief:
We want to wish everyone a very Happy Thanksgiving! We’re very thankful for each and every of you that make up this amazing community. May this day be spent with family and friends. We’ll see you on Monday!

“Earn Dinner”
5, 3 Minute AMRAP’s:
20/16 Calorie Row
20 Shuttle Runs
Max Burpees
Rest 3 Minutes

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Meme of the Week:

Bench Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Death By Chest Pump”
Death by Push-ups
Max Double Unders

Question of the Week:
What are you thankful for?

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Back Squat
5 @ 75% of 1 RM
3 @ 85%
1+ @ 95%

“Got Legs?”
10 Minute EMOM:
Even – 6 Back Rack Reverse Lunges (185/125)
Odd – :30 Hollow Hold

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Quote of the Week:
“I am who I am today because of the choices I made yesterday.”
Eleanor Roosevelt