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.
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!
15:00 for 5X1 Snatch
@ 85-90% pause snatch complex max
Hang Power Cleans* @ any weight
Adapting & Aspiring:
Power Cleans* 115/80#
Ring Dips w/ box or band
Power Cleans* 135/95#
*3 BURPEE PENALTY FOR DROPPING THE BAR FROM THE SHOULDERS - LOWER TO THE THIGHS BEFORE LETTING GO OF THE BAR!
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!
GYM CLOSED - NO CLASS
Try out the Thanksgiving Day Challenge listed above!
15:00 for 5X3 Front Squats + 1 Jerk
@ 80% max front squats + jerk complex
For Time As A Class:
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:
12 Seated Rope Climbs
9 Box Rope Climbs
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.