Weekly Announcements
1) REMINDER!!! NEW CLASS TIME STARTING WED DECEMBER 1st!
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 class. All other classes cancelled
Thurs 25th (Thxgiving Day): ONLY 8:30am Group Class. All other classes cancelled
Fri 26th: ONLY 12pm Class. All other classes cancelled
Sat 27th: ONLY 9:30am Class. All other classes cancelled
Sun 28th: No specialty class
3) Sunday Specialty Class
Nov 28th- Cancelled for Thanksgiving Holiday
Upcoming Sundays
Dec 5th: Handstand Skill Work w/ Brie
Dec 12th: Movement Therapy w/ Jess (Shoulders)
Dec 19th: Arm Day w/ Zach
Dec 26th: Cancelled for Xmas Holiday
MONDAY
Mon 22nd: Normal Class Schedule
22min to Finish A+B
A) 4x10 Bench Bench Press @3010
+
B) 4x10 Incline Bench Press @3010 (2 reds)
+
C) EMOM x 10min
Min 1: 12-15 DB OH Tri Ext
Min 2: 16-20 Suticases
+
D)14min AMRAP for Max Cals
Alt Rounds w/ partner
30sec Row
5 Burpee Over Rower
TUESDAY
Tues 23rd: Normal Class Schedule
4 Sets
A1) Duck Walk Down
A2) Crab Walk Back + 10 Crab Hip Bridge
+
B) 15min to Perform
5x6-8/side Bulg Split Squat*
*4 Hard Working Setst
(go heavy and rest 20-30s bertween legs)
+
4 Sets
C) 10 KB/DB RDL @3111
+
4 Sets (15min)
D1) 25 Reverse Sit Up
D2) 25 Wtd Sit Ups
WEDNESDAY
Wed 24th: ONLY 9:30am class. All other classes cancelled
A) 5x10/arm DB/KB Tripod Row
R~60sec
+
B) 5 Rounds for Quality in 16min
10 Cuban Barbell Press
5-7 Negative Pullups > Negative Bbell Pullup
+
C) 5 RFT
200m Run
12 Curl to press
20 Burpees
THURSDAY
Thurs 25th (Thxgiving Day): ONLY 8:30am Group Class. All other classes cancelled
A) 10 Rounds with a Partner
20 T2b > T2R> Knee Raises
30 Hang Power Clean (135/95) > scale to db
40cal Row or AB
*Split work evenly
FRIDAY
Fri 26th: ONLY 12pm Class. All other classes cancelled
A) 5 Sets
45 Sec Superman Hold
45 Sec Dead Bug Hold
+
B) 3x20 Barbell Hip Bridge
+
C) 3x20 UB DL
+
D) 12min Emom
12 Goblet Squat
SATURDAY
Sat 27th: ONLY 9:30am Class. All other classes cancelled
A) Strict Press
5 working sets of 5 Reps
R2min
+
B) 4 Rounds for Time
250/225m Row
20 DB Push Press
50 Double-Unders
100 meter Run
5 Burpees
Sunday Specialty Class
Nov 28th- Cancelled for Thanksgiving Holiday
Upcoming Sundays
Dec 5th: Handstand Skill Work w/ Brie
Dec 12th: Movement Therapy w/ Jess (Shoulders)
Dec 19th: Arm Day w/ Zach
Dec 26th: Cancelled for Xmas Holiday
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