Friday November 14th

Many of the bars and weights will be loaded up for Clearwater Beach Brawl.
You will have to use the kilo weights from the weightlifting area and share bars
Gym is closed Saturday but open Sunday. Come out to Clearwater Beach tomorrow! Pier 60 area, you can't miss us.

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Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs

General Movement Prep
2 Sets: For Quality
6 Dumbbell Hang Muscle Cleans
6 Dumbbell Front Squats
6 Dumbbell Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
3 Reps @ ~60-65%
Then put working loads on the barbell

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Front Squat

Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:
- Split Squat: For Back Pain / Discomfort
- Box Squat: Knee Pain and / or Back Pain
- Lighten the Load and Stick to 8 Reps @ light to moderate loads

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Conditioning Prep and Primer (After Squats)
5 minutes of Toes to Bar Prep and Scaling Mods
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2 Sets
2 Devils Press
3 Dumbbell Thrusters
4 Toes to Bar

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“Body Movin’”

12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Toes to Bar
Dumbbells: 50/35lb, 22.5/15kg

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Level 2:
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Alternating Toes to Bar
Dumbbells: 35/25lb, 15/12kg
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Level 1:
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Kipping Knee Raises
Dumbbells: 25/15lb, 12/7kg
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Masters 55+
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Toes to Target
Dumbbells: 30/20lb, 14/9kg

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Goal: 7+ Rounds / ~1:30 / round
Score = Rounds + Reps

Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.
RPE: 8.5–9/10

Primary Objective:
Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.

Secondary Objective:
Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.

Workout Strategy:
"Body Movin" is a fast, gritty dumbbell triplet where composure under fatigue is everything. The Devil’s Press sets the tone—move methodically, keeping reps unbroken and clean transitions into thrusters. The thrusters should flow directly from the last Devil’s Press if possible, maintaining posture and steady breathing at the top. Toes to Bar should be crisp—small, controlled breaks to protect grip and rhythm. Pace each round around 1:25-1:35 early on, with a push in the final three minutes. Athletes who manage grip, control breathing, and avoid sloppy transitions will see the best results here.

Movement Modifications (If Needed):
Devil’s Press: Scale to 4 Burpees + 4 Dual Dumbbell Snatch,
Dumbbell Thrusters: Use lighter load or single DB thrusters as a big class option can be manageable today
Toes to Bar: Modify to Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, or Knee Raises if necessary. If hanging is an issue sub GHD Sit-Ups, Abmat Sit-Ups or V-Ups Today

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