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Monday 25, 2019

Thanksgiving Schedule: Thursday 8:00-12:00 Open Gym - workout will be posted Friday 5:45am-7:00pm - reg class schedule, except for 7:00pm Saturday Regular Sunday Regular

a. Back Squat; 2211; 4-6 X 3; 2:00 b1. Landmine Rev Lunge; 3011; 8-10/side X 3; 0:30/0:30 b2. Supinated DB Row; 3010; 8-12/side X 3; 0:30/0:30

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3 sets: 10 Fr Rk DB Rev Lunge 8 C2B 8 Fr Rk DB Rev Lunge 6 C2B 6 Fr Rk DB Rev Lunge 4 C2B 4 Fr Rk DB Rev Lunge 2 C2B 2 Fr Rk DB Rev Lunge 2:00-2:30 rest + Band Face Pulls; 30-20-10 unbkn, rest as needed to make it happen

 

Tuesday 26, 2019

Thanksgiving Schedule: Thursday 8:00-12:00 Open Gym - workout will be posted Friday 5:45am-7:00pm - reg class schedule, except for 7:00pm Saturday Regular Sunday Regular

a. Rack Clean DL; 2011; 4-6 x 3; 2:00 b1. Floor Press; 20X1; 6-12 X 3; 0:60 b2. Single Arm DB RDL; 7-10/side X 3; 0:30/0:30

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15:00 @ easily sustainable effort 0.3 BIke or 250m Row 2-3 Wall Walks 0.3 BIke or 250m Row 10 Box Jumps

 

Wednesday 27, 2019

Thanksgiving Schedule: Thursday 8:00-12:00 Open Gym - workout will be posted Friday 5:45am-7:00pm - reg class schedule, except for 7:00pm Saturday Regular Sunday Regular

3 Pause Squat Snatch; 8 sets; every 0:90

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8 sets @ MAP 2 (sustainable for 4-5 minutes) 0:60 of: 7 Russian KBS 5 Burpees 0:60 rest 0:60 Bike 0:60 rest

 

Thursday 28, 2019

Thanksgiving Schedule: Thursday 8:00-12:00 Open Gym - workout will be posted Friday 5:45am-7:00pm - reg class schedule, except for 7:00pm Saturday Regular Sunday Regular

Mobility - Spinal Erectors

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10:00 Skillwork of Choice

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6-8 rds @ MAP 10 1:00 Row 1:00 0:30/side Side Plank 1:00 Bike 1:00 1 Rope Climb, 0:15/side Lunge Iso Hold 1:00 Single Unders

 

Friday 29, 2019

Thanksgiving Schedule: Friday 5:45am-7:00pm - reg class schedule, except for 7:00pm Saturday Regular Sunday Regular

a. Backrack Split Squat; 8-12/side X 3; 0:60 btwn sides b1. Renegade Rows; 10-16 Alt X 3; 0:60 b2. Band Kneeling Hip Thrusts; 20X1; 15-25 X 3; 0:60

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2 sets: 12 WBS 5-8 TTB 9 WBS 5-8 TTB 6 WBS 5-8 TTB 3 WBS 2:00-3:00 rest + DB Standing Curl to Press; 20 Alt X 3; rest as needed, keep them light

 

Saturday 30, 2019

Thanksgiving Schedule: Saturday Regular Sunday Regular

Power Clean, Squat Clean, Power Clean; 8 sets every 0:90

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PARTNER WORKOUT:
 2 rds for time: 800m Run 15 HSPU 40 Moderate DL, alt every 5 reps 15 HSPU *Run Together, partition everything else as needed

 

Sunday 1, 2019

REST DAY

 



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