Happy Thanksgiving, enjoy the day!
SCHEDULE NOTICE – Thanksgiving hours:
today: all classes cancelled, open gym 1000-1130 for those interested in moving around a bit
Fri: 1030 only
Sat: regular hours resume
Category: Health
Wednesday, 11.23.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 2 squat clean singles, light/moderate if tech work is needed, tough but crisp reps if tech is proficient
2nd: max strict pronated pull-ups or max chin-over-bar hold
+
AMRAP in 8:00:
6 toes-to-bar
8 kettlebell swings, nothing above 53/35
10 wall balls
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
SCHEDULE NOTICE – Thanksgiving hours:
today: 530 630 classes cancelled
Thu: closed
Fri: 1030 only
Sat: regular hours resume
Post results to comments.
Tuesday, 11.22.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks – should be completed in roughly :30 each round
+
Every 2:00 for 12:00 (3 sets of each):
1st: 5/side 1-arm kettlebell clean & jerks
2nd: 250m row or 200m run or .4 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
SCHEDULE NOTICE – Thanksgiving hours:
Wed: 530 630 classes cancelled
Thu: closed
Fri: 1030 only
Sat: regular hours resume
Monday, 11.21.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until both sides have completed 3 sets)
+
For reps:
5:00 strict pull-ups
:60 rest
3:00 double-unders
:60 rest
:60 thrusters, 44/33
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Sunday, 11.20.16 – Health & Sport
long, unplugged hike – enjoy the cold air!
Saturday, 11.19.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.