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11/15/2021 - 11/21/2021

Updated: Nov 19, 2021

Weekly Announcements

1) NEW CLASS TIME STARTING WED DECEMBER 1st!

WOW CHRISTMAS CAME EARLY

Mon, Wed, and Fri we will have a 7:45am Class Time starting Dec 1.


2) Thanksgiving Schedule

Mon 22nd and Tues 23rd: Normal Class Schedule

Wed 24th: ONLY 9:30am Group class. All other classes cancelled

Thurs 25th (Thxgiving Day): ONLY 8:30am Group Class. All other classes cancelled

Fri 26th: ONLY 12pm Group Class. All other classes cancelled

Sat 27th: ONLY 9:30am Group Class. All other classes cancelled

Sun 28th: No specialty class


3) Sunday Specialty Class

Nov 21st- Kipping Skill Work w/ Zach


Upcoming Sundays

Nov 28th- Cancelled for Thanksgiving Holiday

MONDAY

A) 5x10 Bench Bench Press @3010 in 17min

+

5 Sets in 16min

B1) 12 Hamergrip Incline Db Bench Press @3010 (~2 reds under bench)

Immediately into..

B2) 5-10 Wtd Pushups > Push ups > Inc Hands

~R90s

+

C) AFAP

50/40 cal on AB

50 Burpees

7min cap

TUESDAY

A) 15min to Perform

5x6-8/side Bulg Split Squat*

*4 Hard Working Sets

+

B) 8 Rounds total with a partner

12/side DB OH/KB FR Step Ups

+

C) 4 Sets

30sec KB Goblet Wall Sit

Immediately into

150/125m Row

Rest as needed

WEDNESDAY

4 Sets in 15min

A1) 16 Alt DB Hammer Curl

R60s

A2) 16 Alt Reps Gorilla Row

R60s

+

B) 3 RFT

400m Run

21 KBS

12 Kipping Pullups

*14min Time Cap

THURSDAY

A) Accum 2min of quality Knee Raise Hang

+

B) 12 Rounds with a Partner*

6 UB HPC to PJ (135/95)

12 Toes to Bar

15/11 Cal Row


*Alternate rounds (6 each)


*25min Time Cap

FRIDAY

A) Tabata Jumping Squats

+

B) Every 2.5 min x 5 sets

4-6 Reps Heavy DL

or

10-12 Moderate TnG DL

+

C) EMOM x 10min:

Pull Ups > 35s of Neg Pull Ups

+

D) 12min Amrap w/ Partner

14 sets Dball/Medball Walking Lunge

*alt every 14 steps

*hold ball anyway

Saturday Community Class

Seated DB Strict Press

5 working sets of 5 Reps

R2min

+

EMOM x 33min

min 1: 12 Ring Rows

min 2: 11 Burpees

min 3: 15 Abmat Sit ups

Sunday Specialty Class

Nov 21st- Kipping Skill Work w/ Zach


Upcoming Sundays

Nov 28th- Cancelled for Thanksgiving Holiday


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