2024-11-25

Thank you to everyone who donated to the food drive! We’ll be taking that in on Tuesday so technically you have one more night if you’re still wanting to donate

Mon

Deadlift – 5 x 5 @ 50% (this is light weight on purpose this week)

Bench – 5 x 5 @ 50%

Dumbbell One-Arm Row – 2 x 20 (20 each arm)

—

28min AMRAP (7 Rounds of 3mins Work + 1min Rest)

10-20-30-etc

Bike Cals

KB Swing

Single DB Box Step Up

T2B

** Work for 3mins and rest for 1min. Pick up where you left off. Score is where you finish. For example, if you complete 30 of the round of 40 KB swing then your score is 30/40 KB Swing.

*** Ladies scale the bike calories by 70%. So 7-14-21-etc, but all other reps are not scaled and remain 10-20-30-etc

Tues

Snatch + Hang Snatch – 7 x (1+1); can be increasing but only count reps above 70%

—

4min EMOM

Even: 10/8 Cals Row

Odd: 30 Double Unders

4min EMOM

Even: 3 Hang Power Clean + 3 Push Press

Odd: 12 Wall Ball

–

Rest 1min

–

4min EMOM

Even: 12/9 Cals Row

Odd: 40 Double Unders

4min EMOM

Even: 2 Hang Power Clean + 4 Push Press

Odd: 14 Wall Ball

–

Rest 1min

–

4min EMOM

Even: 14/11 Cals Row

Odd: 50 Double Unders

4min EMOM

Even: 1 Hang Power Clean + 5 Push Press

Odd: 16 Wall Ball

Wed

Back Squat 5×5 @ 50%

—

w/ a partner

30 Rounds

3 Thruster + 5 Pull-up

15 Rounds

2 Deadlift + 4 Lateral Burpees over Bar

Thurs – Happy Thanksgiving!

gym is closed

Fri

No classes; Open Gym 9-11am