THANKSGIVING SCHEDULE Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you! Wednesday 25th Normal Hours Thursday 26th 8am 9am (Short Circuit) 12pm Friday 11/27 Normal Hours 5min clock 8 Alt Lizard 24 Flutter kick total 4 Air squats :3 pause bottom Then.. 3 Rounds As many reps…
5:00 Clock Bike Then.., Flat Barbell Bench Press *5 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 2min. Between Sets *Use a :4neg Then.., 10 Bulgarian Split squats on each leg. Rest 90sec. Repeat For 3 Total Sets. Then.,, 12-15 Supinated Barbell Rows. Rest 90sec. Repeat For 3 Total Sets Then.., Shoulder Superset:…
10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift immediately into; 10 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats immediately into; 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 35min cap
Amrap 12– alt rd 1:1 200m run 20 abmat sit-ups Rest 2 Alt rds amrap 12- Alt 1:1 200m row/bike/ski 10 Hand release pushups 10 Air squats Then.., Back Squats 5 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 2min. Between Sets *Use a 40X0 Tempo. Then.., Calves: 10 Rounds: 20sec. of Empty…
30-35min 500m row/ski :40 Plank 30/25 Cal Bike :20 Side plank each side 100 Singles Then.., Complete 3 sets Reverse banded tricep pressdown with pvc x 30reps Then., Complete 3 sets Bb curls Set 1: 10 curls :3neg Set 2: 10 curls :3neg Set 3: 10 curls :3neg. -dropset- 15 fast reps
10min. to finish: 2 Rounds: 25 Slam Balls 30/20 25 Pull-Ups/Banded/Ring rows 25 Russian Twists with 5lb plate 1/1 Then.., Clean and jerk 20min. EMOM: 2 Reps EMOM x 10min. 1 Rep EMOM x 10min. *Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min. *Climb as needed to hit…
5:00 Clock 10 Arm cirlces e/w 10 walking planks :20 Hand stand hold or passive bar hang Then.. 15min. AMRAP: 15/12 Bike/Row/ski 15 DB Bench Press/Floor press 50/35 RX+ Banded DB bench press 6-8 reps video 50 Double Unders/90 singles Rest 3min. 15min. AMRAP: 15 SDHP’s 95/65 8 Burpees 15 Push Press 95/65 8 Burpees…
General warmup A Then.. EMOM x 5min. 12/9 Cal (:35) EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 12/9 Cal (:35) EMOM x 5min. 3 Hang Power Clean + Jerk No rest between stations. 20min. Straight through Then.., Front squat Set 1: 15 reps :3neg Set 2: 12 reps :3 neg Set 3:…
3 Rounds As Many Rounds and Reps as Possible in 5 Minutes 5 Strict Pull-ups 10 Push-ups 15/12 Calorie Row 20 Ab Mat Sit-Ups Rest 5:00 between rounds Pick up where you left off Then.., 8-10 seared Bb presses. Rest 90sec. Repeat For 3 Total Sets. Then.. 3 sets 30 Banded monster walks 30 Banded…
For Time: Run 800m-Row/ski 100m – Bike 1mile 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean Run 800m-Row/ski 100m – Bike 1mile 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 35min cap
