Thanksgiving week schedule
Wednesday
No 6:30pm class
Thursday
Happy Thanksgiving
Closed
Friday
8:30 & 9:30am classes only
Saturday
8:30 & 9:30am
A. 8 minute AMRAP @ bodybuilding pace
2-4-6-8-2-4-6-8...
Barbell strict Press @ 95#/65#
Strict Pronated Pull-up (add band if needed)
B. 3 sets for repeatable reps
1 minute Echo Bike/Assault Bike
1 minute burpee
1 minute Kb swings @ 70#/53#
1 minute Shoulder to overhead @ 95#/65#
rest 1 minute btw sets
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute