ย 

Monday, November 23, 2020

THANKSGIVING WEEK SCHEDULE

Wednesday 11-25-20

NO 6:30pm class

Thursday 11-26-20

Closed

HAPPY THANKSGIVING ๐Ÿ๐Ÿฆƒ๐Ÿฝ

Friday 11-27-20

7:15am Masters

8:30 & 9:30am classes ONLY

Saturday 11-28-20

8:30 & 9:30 am


Week 11-23-20

Monday

A. EMOM 10 min

5 burpees + 1 clean; build

B. For time:

30 power cleans 115,75

30 med ball sit-ups 20,14

600m run

30 shoulder to overhead 115,75

600m run

30 med ball sit-ups 20,14

30 power cleans 115,75


Masters 7:15am

A. 1 clean deadlift + 1 clean pull + 1 power clean every 90 sec x 6 sets

B. 10 min AMRAP

10 Wall balls

10 No pushup burpees

10 Russian KB swings

150m row

131 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @

4 rounds with a partner 20 power cleans 135/95 30 alternating push-ups 40 wall ball 30/20 50 double unders or 50 single unders each

ย