There will be a lot of schedule modifications this week for Thanksgiving so please check Vagaro and make sure you are signed up for classes!
Monday, November 25th- Endurance
35 on, 25 off, 5x (30 min)
burpees over a hurdle
strict pull-ups
plate G2O
slam balls
goblet squats
Russian kb swings
Tuesday, November 26th
There will be no open gym today, only a 12pm class with Coach Nate
A1. Dual DB Seated Press
3x12
A2. Seated Lateral Raise
3x12
A3. Seated Rear Delt Flies
3x12
B. 21 min EMOM:
5 bench press (75%+)
5-8 pull-ups
10 seated db curls
C. 21-15-9:
Push-ups
Ring Rows
Wednesday, November 27th- Front Squat Cycle Day 6
There will only be one class today at 12pm with Coach Lucy
A. Front Squat
5x3
*compare to 11/18/24
B. 5 RFT:
10 back rack reverse lunges (5/leg)
30 double unders
Thursday, November 28th- STUDIO IS CLOSED FOR THANKSGIVING
Friday, November 29th- Overhead
There will only be one class today at 12pm with Coach Lucy
A. Strict Press
5x8
B. 15 min AMRAP:
10/8 cal row (10/8 cal ski, 6 cal bike)
10 goblet step-ups (5/leg)
6/arm kb snatch
Saturday, November 29th- Endurance
There will only be one class today at 10am with Coach Nate
30 min AMRAP
With A Partner:
100 Russian kb swings
80 wall balls
60 V-ups
40 push-ups
20 jumping lunges
*every 3 minutes- 7 synchro no push-up burpees
*partition as desired
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