Thanksgiving Schedule: -Thursday 11/27: 8am and 9am. All other class canceled -Friday 11/28: 8am and 9am. All other classes canceled. ——- 3 Rounds for time: 2 Shuttle Sprints 3 Dumbbell Hang Cleans 4 Dumbbell Front Squats 5 Dumbbell Push Press 20/15 Cal row 5 Dumbbell Push Press 4 Dumbbell Front Squats 3 Dumbbell Hang Cleans…
Every 1:90 x 6 3 Hang Power Clean 2 Front squat – Build in weight over the 6 sets with no misses. Then…. 8 Rounds: 1:00 Work/ :30 Rest 6 Bench Press 6 Box Jump Overs (24/20) AMRAP In remaining time: Max Cal Row
3 Sets: :30 Sec Side Plank R Rest :5 :30 Sec Side Plank L Rest :5 :30 Russian twists Rest :5 :30 Hollow Hold Then… 20:00 Alternating EMOM Min 1:12/9 Cal Min 2: 12-20 V Ups Then…. 4 Sets: 10 DB Floor Bench Press with a 2 sec descent each rep 12 Seated DB OH…
For time: 40 Strict Pull-up Then.. Deadlift (5 x 3) Every 2:00 x 5 sets (week 1 of 3) 3 Deadlifts 70-75% Then…. For time: 2-4-6-8-10-8-6-4-2 Burpees Hang power cleans Should to OH 12min cap
Heavy Back Squat Primer: 3-4 Sets 5 Back Squats @ 135/95 5 Rebounding Max Vertical Jumps —— Main Set: 1x 6 @ 70% 1×3 @ 75% 1x 2 @ 80% 3 × 2 @ 80%- 85%-90% We have spent some time priming the Central Nervous system with heavy load and next week is Max out…
18 min AMRAP: 5 Strict Pull Ups 10 Hand Release Push Ups 20 Walking Lunges 15/12 Cal bike – This looks easier than it is going to be! Try to go unbroken on each movement and use the bike as active rest. Use a band if needed for strict Pull Ups
Every 1:15 x 4 sets 1-4: 3 Hang Power Snatch Every 1:15 x 4 Sets 5-8: 2 Power snatch Then…. For Time: 4 Rounds: 6 Power clean and jerk 9 Toe to Bar 1:30 Rest… then: 4 Rounds: 9 Front Squats 45 Double Unders (60 Singles)
Emom x 35:00 Minute 1: 12/9 Cal row Minute 2: 8-10 Barbell Strict Press + 8-10 Barbell Curls Minute 3: :45 Sec Front Plank MInute 4: 12/9 Cal row MInute 5: :45 Second Wall sit Minute 6: Max Rep Burpee Broad Jumps MInute 7: Rest
Deadlift 5 x 5 Every 2:00 x 5 sets (week 3 of 3) 5 Deadlifts Next week we will be progressing to 3s. The goal for todays set is to be between about 65-72%, but more important than the exact % is that you try to go a little bit heavier each week. The focus…
