Thanksgiving Schedule
Wednesday – No 5:30PM/6:30PMThursday – ClosedFriday – Open Gym 8:30-11:00Saturday – Regular
Community Event!!
WOD
30:00 AMRAP10 Wall Ball (20/14)10 Sit Ups10 Push Ups10 kettlebell Swings (53/35)10 Step Ups10 Air Squats10 Double Unders10 Burpees200 Meter Run or Row if raining
Thanksgiving Schedule
Wednesday – No 5:30PM/6:30PMThursday – ClosedFriday – Open Gym 8:30-11:00Saturday – Regular
Community Event!
Strength
Push Press 3×5*Work up to a heavy 5 reps
WOD
For Time20-15-10-5Thrusters (95/65)Chest to Bar Pull Ups
WOD
18 Minute EMOM: 1st Min: 15|12 Cal Row 2nd Min: 20 Mountain Climbers + 8 Toes to Bar 10 Sumo Deadlift High Pull
Midline Work
Tabata Hollow Body Rocks Superman Hold
Finisher
3-4 Sets 8 Single Leg Glute Bridge 3 sec negative (each leg) :45 Second Side Plank
See you there!
WOD
Every 4 Minutes for 20 Minutes (5 Rounds) 500|400 Meter Row 15 Goblet Squats
Strength
Friday Super Set 4 Sets 15 Bent Over Barbell Rows with Wide Grip (Medium weight) 12 Single Arm DB Rows each arm (Heavy)
Strength
3-4 Working Sets:3 “Touch and Go” Power Clean (65-70%)8 – 10 Dips*Today we want to work up to 65-70% of your Power Clean for 3 unbroken reps then start the 3-4 sets.
WOD
7 Minute AMRAP:6 Toes to bar6 DB Hang Power Snatch Right Arm (50/35)6 DB Hang Power Snatch Left Arm (50/35)
Strength
Back Squats6-4-2Then heavier,6-4-2
WOD
10 Minute AMRAP:20 Step-Ups (24/20)16 Wall Balls (20/14)12 Burpee Pull-Ups
Finisher
3 Sets:10-12 Toes to Rings:20-:30 Second Hollow Body Hold
WOD
24 Minute EMOM:1 Minute Calorie Row1 Minute Calorie Bike1 Minute 25′ Shuttle Run1 Minute Rest
Strength
3 Sets:10 Hip Extensions20 Weighted Lunge Steps
STRENGTH
Snatch Complex
5 sets of the following: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat
WOD
4 Rounds for time: 40 Double Unders 10 DB Hang Power Cleans (50s/35s) 10 DB Push Press
Part I
4 Rounds For Completion500 Meter Row15 V-Ups*Rest as needed between rounds
Part II
5 Rounds Not For Time:6 Double DB or KB Push Press15 Banded Tricep Extensions
Part III (optional)
For Time:3,000 Meter Bike
Strength
3-4 sets:Single Arm Incline Bench 10/sideSingle Arm Rows 12/side
WOD
For Time:9-15-21Back Squats (light)21-15-9Burpees Over the Bar
Midline Finisher
3-4 sets of20 Russian Twists5 Inch Worms