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

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

A. 22 miute AMRAP 5-10-15-20-25โ€ฆ Pull-ups 10-20-30-40-50โ€ฆ Push-ups 15-30-45-60-75โ€ฆ Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F

ย