Workouts for Week of Nov 23rd - 28th

November 21, 2015

THANKSGIVING DAY CHALLENGE!

Don't let one day of family stress and over eating throw off your fitness!

Plan to take a walk before and/or after dinner and get your family involved!

Use a small plate, fill it up with a little of everything, and go back for seconds 

only if you're still hungry.

Drink plenty of water throughout the day; before, during, and after the meal.

If you're doing a lot of sitting, couch stretch. Everyone will ask you what the heck you're doing and then you can get everyone else in on it...everyone needs a good couch stretch!

If you're in town, come in and workout Friday. 

DON'T feel guilty about letting loose. You won't lose everything you've worked for in one day.

 

Monday

15:00 for 5X1 Clean
@ 85-90% pause clean complex


5 rounds for total time (20:00 cap):

15 Lateral Jumps Over The Bar* - no rebound
10 Front Squats @ 75% lifting weight**
5 Thrusters @ 75% lifting weight**
- 2:00 Rest -

*advanced - jump a box 24/20"

**3 BURPEE PENALTY FOR DROPPING THE BAR FROM THE SHOULDERS - LOWER TO THE THIGHS BEFORE LETTING GO OF THE BAR!

 

Tuesday

15:00 for 5X1 Snatch
@ 85-90% pause snatch complex max


For Time:
21-15-9

Modest Mouse:
Hang Power Cleans* @ any weight
Ring Push-Ups

Adapting & Aspiring:
Power Cleans* 115/80#
Ring Dips w/ box or band

Competitive Edge:
Power Cleans* 135/95#
Ring Dips

*3 BURPEE PENALTY FOR DROPPING THE BAR FROM THE SHOULDERS - LOWER TO THE THIGHS BEFORE LETTING GO OF THE BAR!

 

Wednesday​

15:00 for 3X3 Bench & 3X3 Shoulder Press
@ 80% 3 Rep Maxes


5 rounds for time:

36 Single Rope Jumps
12 Bar Facing Burpees
4 Hang Power Snatches*
@ same # from yesterday's lifting
(85-90% pause snatch complex max)

*3 BURPEE PENALTY FOR DROPPING THE BAR FROM OVERHEAD - LOWER TO THE THIGHS BEFORE LETTING GO OF THE BAR!

 

Thursday

GYM CLOSED - NO CLASS

 

HAPPY THANKSGIVING!

 

Try out the Thanksgiving Day Challenge listed above!

 

Friday

15:00 for 5X3 Front Squats + 1 Jerk
@ 80% max front squats + jerk complex

For Time As A Class:

 

Run 5k

 

Barefoot is encouraged, everyone in each class starts together and finishes together.

Focus on running form, having fun, and staying together as a team!

 

Saturday - FREE 9AM CLASS!

With A Partner For time:

21 Thrusters

12 Seated Rope Climbs

15 Thrusters

9 Box Rope Climbs

9 Thrusters

6 Rope Climbs/Attempts

 

*Both partners do all listed reps.

Partner 1 must complete all 21 thrusters before partner 2 can complete their 21, then partner 1 completes all 12 seated rope climbs before partner 2 completes all their seated rope climbs, etc. Thruster weight 115/75# or scaled as needed.

 

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