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
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se