2024-11-04

Help us make a difference this Thanksgiving by bringing in cans and non-perishable food items for our gym’s food drive. Every item you contribute will go toward supporting local families in need. A drop-off bin is available at the front next to the lockers. Thank you for giving back!

Mon

Deadlift

3 @ 60%, 3 @ 70% 3 @ 80%, ME @ 90% (no more than 4 reps)

Try to add 5-10 lbs more than what you did last month

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Tabata Row for Cals

Rest 2mins

4min AMRAP – 8 DB Snatch + 8 Box Step Up (L+R=2)

Rest 2mins

Tabata Ski for Cals

Rest 2mins

4min AMRAP – 8 Slam Ball + 8 HR Push-up

Tues

20min EMOM Alternating

4 Snatch

10/7 Cals Bike

10 T2B

40 Double Unders

—

5 Rounds

15 Push Press

20 Situps

Wed

Back Squat

3 @ 60%, 3 @ 70% 3 @ 80%, ME @ 90% (no more than 4 reps)

Try to add 5-10 lbs more than what you did last month

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20min AMRAP
6 Deadlift
7 Burpee Pull-Ups
10 Kettlebell Swings
200m Run

Thurs

4 Sets Alternating
10 Barbell Bench Press – try and use the same weight as last week
10 Barbell Rows
10 Dips

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2min of Wall Ball
2min of Row Cals
2min Rest
1.5min of Wall Ball
1.5min of Row Cals
1.5min Rest
1min of Wall Ball
1min of Row Cals

Fri

12mins to Work to Heavy Complex

4 Hang Power Clean + 2 S2OH (inc)

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w/ a Partner

Death by Power Clean + 250/175 Cals Bike

Min1: P1 rides bike and P2 does 1 Power Clean

Min2: P2 rides bike and P1 does 2 Power Clean

Min3: P1 rides bike and P2 does 3 Power Clean

…

Add 1 power clean per minute until you can’t complete the reps OR you reach 250 cals as a team