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Every 2 minutes, for 8 minutes (4 sets): Hang Clean + Clean Immediately followed by…Every 2 minutes, for 10 minutes (4 sets): Clean x 1 rep Immediately followed by…Every 2 minutes, for 4 minutes (2 sets): Clean Pulls x 2 reps Build over the course of the 10 sets. Complete as many rounds and reps as possible in 8 minutes of:10 Thrusters (115/75 lbs)15 Toes to Bar50 Double-Unders C. Parking will be limited, but there will be plenty of off-site parking.

"Optional Accessories"3 sets of: Bent Over Dumbbell Reverse Flyes x 15-20 reps Banded Good Mornings x 20 reps Ab-Wheel x 10 reps Rest as needed We are so excited to be hosting our third annual Thanksgiving Throwdown! When: Friday, November 25th from -am and all day Saturday, November 26th.

Complete as many rounds and reps as possible in 7 minutes of:7 Thrusters (135/95 lbs)7 Toes to Bar7 Box Jumps (24″/20″)C."Optional"For efficiency:50 Hand Plank Shoulder Taps50 Tuck Rocks50 V-Ups We are excited to test out a competition group at 808!Every 2 minutes, for 20 minutes (10 sets): Snatch*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 1 rep @ 75%*Set 4 – 1 rep @ 80%*Set 5 – 1 rep @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%*Set 9 – 1 rep @ 90+%*Set 10 – 1 rep @ 90+%Build to today’s heavy single. 4 sets for times, of: Row 500 Meters21 Overhead Squats (95/65 lbs)12 Pull-ups Rest 3-minutes Today's Workout: A. Every two minutes, for for 6 minutes (3 sets): Split Jerk x 2 reps Immediately followed by…Every two minutes, for for 10 minutes (5 sets): Split Jerk x 1 rep Build to today’s heavy. Three rounds for time of: Run 400 Meters30 Kettlebell Swings (53/35 lbs)20 Chest-to-Bar Pull-Ups Time cap: 18-minutes C.Every 5-minutes for 20-minutes (4 sets): Back Squat x 5.5.5.5(rest 30 seconds between clusters of 5 reps)*Good goal is to use 5-10 lbs more than you used last Friday. 21-15-9 rep rounds for time, of: Burpee Box Jump Overs (24/20")Wall Ball Shots (30/20 lbs to 10')This is meant to be a sprint. "Optional Accessories"One set of:100 Band Pull Aparts Today's Workout: A.Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness.

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For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):205/125 lbs Squat Snatch285/175 lbs Squat Clean and Jerk315/205 lbs Deadlift x 5 unbroken reps315/205 lbs Back Squat x 5 unbroken reps5/2 unbroken Strict Handstand Push-ups5/2 unbroken Muscle-ups10/4 unbroken Bar Muscle-ups50 unbroken Double-Unders10 alternating Pistols The first Comp Class will meet on Monday, November 7th at either am or pm. Every 2 minutes, for 10 minutes (5 sets): Push Press x 6 reps Goal is to be 3-5% heavier than October 22, 2016. Every 2-minutes for 14-minutes (7 sets): Deadlift*Set 1 – 55% x 8 reps*Set 2 – 65% x 6 reps*Set 3 – 75% x 4 reps*Set 4 – 85% x 2 reps*Set 5 – 90% x 1 rep*Set 6 – 95% x 1 rep*Set 7 – 95+% x 1 rep C.

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