Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 2min machine – 20 Lateral side step 20 air squats 20 glute bridges 20 clam shells – :45 sec Plate wall sit (arms straight out) :20 active hang x2 Then.., Strength Front squats (amraps/repeats) Max Front squats rest…
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 500m/400m row 200m 500m/400m ski 200m 20/15 bike cal rest 2min 20/15 Bike cal 200 500m/400m row 200 500m/400m ski rest 2min 500m/400m ski 200 20/15 bike cal 200 500m/400m row
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 26th: 8am 9am 10a Friday 11/27: 8am 9am 10a 10 Rounds (Alt rds) 35 double unders 9/6 Cal Bike sprint @12:00-32:00 AMRAP 9min 10 Burpee box jump 15 Clean and jerk 20 T2B rest 2min Amrap 9min 20 C2B/30 pullups 15 front squats 10 Db box overs
Muscle snatch 4-4-4-4-4. Build Then.. Power snatch: Every 1:15 2×3 @50% 2×3 60% 2×2 65 2×2 70 2×2 75-80% then…. For time: 12-24-36 cals Db snatches *After RD 1 OHWL down and back *After RD 2 OWHL down and back x2 *After RD 2 OWHL down and back x3
Flow… 0:00-8:00 Max distance any machine rest 2min 10:00-20:00 AMRAP 200m 50′ sled 25 slam balls rest 2min 22:00-32:00 Max distance any machine every 2min: 3 sandbag over shoulder then… 5min plank (accumulate)
General warm-up then.. Every 3min x 5 :30 hamg from pullup bar or :30 farmers hold @65% bw + 100m sprint 10 AKBS then.., For time: 21-15-12-9 Deadlifts 225/155 Box jumps rest :90 12-9-6-3 Deadlifts 315/205 Dual Db snatch 50/35
2 Rounds 50 Jumping jacks :30 plank or HS hold then.., 1x 20 Cossack squats 20 Banded pass through 20 band pull aparts then.. Bamboo strict press 4-4-4-4-4 -superset- :30 wall sit w/plate straight arms then.., 0:00-3:00 Max double unders/singles @4:00- For time: 800m/500m row 35 burpees 800/500m row Woth remaining time (to 20:00) Build…
3 rounds 15 lat steps 10 empty bar cleans 5 Front squats 5 Strict press Then.. Back squats EMOM x 12 Odd: 3 Pause back squats @65-75% Even: 8 Db Z-press + 4 tempo pushups 4sec down then.., EMOM x 5 12-15 T2B/GHDS/ 20 Alt vups then.., For time: 45 Wall balls 30 cals row…
35min. AMRAP: 14 Cal Bike 14 Toes-To-Bar 14 Barbell Bench Press 135/65 14 Cal Row 14 DB Russian Twists 35/25 … Then 13 … Then 12 … Then 11 … All the way to 1 Ladies Start at 13 🙂
Power snatches Amrap 1:15 (75sec) x 5 (15min) Power Snatches #55-60-65-72-77% then.., 10 Rounds (25min) 2 Devils press 4 Db thrusters 6 burpee box jump overs/step ups then.., 4 rounds 100m or 9/7cal 18 T2b/ ghds
