2023-11-20

Nice job to everyone that took on the Turkey Trot (results here) this past Saturday. Shoutout to Frank who finished 1st place in his age group! Those of you that workout with Frank won’t be surprised. Congrats to Snyder as well for finishing 2nd in his group (although losing to Olivia by 3 sec). Also, shoutout to James who finished with the top time in the gym!

There will be a 5k race on Thanksgiving morning for those of you that are interested. I’ve done this one for about 10 years now and it’s always a great way to start your day

** See below for hours this week. No evening classes on Wednesday but the gym will be open during normal hours. Closed Thursday. Fri open gym 10-noon

Mon

Snatch – 1×2 @70%, 1×2 @80%, 1×1 @ 85, 88, 90%

Front Squat – Work to a single at 90% then drop 20% for 2x3reps

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Every 2min until you fail

8/6 Bike Cals + 8 Wall Ball + 1 G2OH

**Add one rep to the G2OH every round. Keep the 8 Cals and 8 Wall Ball the same

Tues

Clean & Jerk – 1×2 @70%, 1×2 @80%, 1×1 @ 85, 88, 90% (if you did Monday’s workout then you might want to switch this to the back squat shown on wed)

Bench Press – Work to a single at 90% then drop 20% for 2x3reps

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Every 3min x 8 Rounds

250m Row + 12 DB Bench Press + 6 Pull-up

Wed – No evening classes but gym will be open for those that want to come in on their own

Back Squat – Work up to 80% of your max and do 3×5 reps

Press – Same as above

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12min AMRAP

1-2-3-4-5-6-7… Devil Press

5-10-15-20-25-30-35 Air Squat (always 5x the devil press)

Thurs – Closed; Happy Thanksgiving!

Fri – Open Gym 10-noon