Workouts for Week of Nov 21 - Nov 26

November 19, 2016

Thanksgiving Week Schedule:

Monday - 6:30am, 8:30am, 4:30pm, 5:30pm, 6:30pm (all classes)

Tuesday - 6:30am, 8:30am, 4:30pm, 5:30pm, 6:30pm (all classes)

Wednesday - 6:30am, 8:30am, 4:30pm, 5:30pm (NO 6:30pm)

Thursday - GYM CLOSED

Friday - 8:30am, 4:30pm, 5:30pm (NO 6:30 classes)

Saturday - 9am, 10am Open Gym, 10:30am Competitor's Class*

 

*Our training program meets you where your fitness level exists currently and facilitates calculated progress. Our Competitor's Class is either Rx or Sx. Treat it as if you are at a competition and have to rise up to Rx or scale down to Sx.

Individual scaling will only be applied in the comp class for extreme needs.

 

Monday
6-10-14 In 18:00

Arch to Hollow Swings

Single Leg Glute Bridges w/ Foot On 45#

Front Squats (@90%, 80%, 70% 3-Rep Max)

 

10:00 AMRAP:

15 Pullups

15 Thrusters 50% 1 Rep Max Thruster

10 Chest To Bar Pullups

10 Thrusters 60% 1 Rep Max Thruster

5 Bar Muscle Ups

5 Thrusters 70% 1 Rep Max Thruster

 

*pullups - band if needed & sub chest to bar for bar muscle ups

 

Tuesday

10:00 Alternating EMOM:

2 Burpees + 10 Side Step Ups (total) (make harder w/ more bodyweight in stepping up leg)

20 Box Handstand Shoulder Taps (total)

 

3x3 Tall Cleans - increase # but stay light

3x3 Pause Jerks - increase # but stay moderate (pause in dip)

3x3 Hang Clean+Jerk

*Put the bar down between EACH C&J. Increase # every set IF ACHIEVING FULL SQUAT


Wednesday - NO 6:30PM CLASS

5 Sets of 1 Snatch w/ 5-count hold in bottom of squat+2 Snatch Balances

-start around 50% max snatch & increase # each round

 

5 Rounds* - rest 1:00 between each round:

10 Right Arm Kettlebell Swings - stop at eye level

10 Front Rack Close Stance Right-leg Lunges

Right Arm Overhead Kettlebell Carry

10 Left Arm Kettlebell Swings - stop at eye level

10 Front Rack Close Stance Left-leg Lunges

Left Arm Overhead Kettlebell Carry

 

*Each round should be performed without the kettlebell touching the ground!


Thursday

 

GYM CLOSED - ENJOY THANKSGIVING!

 

Friday - NO 6:30AM OR 6:30PM CLASS

For Time:
21 Deadlifts @ 65% 1 Rep Max Deadlift
400 Meter Run
40 Around The World Sit Ups
15 Deadlifts @ 65% 1 Rep Max Deadlift
300 Meter Run
30 Around The World Sit Ups
9 Deadlifts @ 65% 1 Rep Max Deadlift
200 Meter Run
20 Around The World Sit Ups

 

Saturday

9am

Max Snatch

Max Clean & Jerk

 

 

10:30am Competitor's Class:
4 Person Teams Comp Prep

15:00 As MM then FF pairs, tag out as needed:

Max calories rowed in 5 minutes

Max push presses in 5 minutes (115 / 80 lb.)(75 / 55 lb.)

 

 

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload