ANNOUNCMENTS
No announcements this week. Have a great week.
MONDAY
A) 4 Sets
10 Hang Power Cleans (135/95)
14 Box Jump
25/20 Cal Row
R1min
+
B) 10-1 DB Hang Snatch/per arm (50/35)
1-10 Burpees Over DB
13min Cap
TUESDAY
A) E2MOM x 16min
Min 0-2: 15 Chainsaw Row per arm
Min 2-4: 15 Cyclist Goblet Squats
+
B) E3MOM x 10 Sets
8 BackSquat @2011 (focus on 1 second at the top)
8 Pull Up (No dropping)
WEDNESDAY
A) 10min Amrap
Banded Plank Circles 12 to 6 to 12
20 Suitcases
+
B) 4 Sets
7/7/7 Barbell Curls
20 Kb Horn Curls
20 Bicycle Crunches
12/10 Cal AB
Rest as Needed
+
C) 4 Sets
21 Skull Crushers
20 Overhead Tricep Ext
10 Toes to Bar
12/10 Cal Row
Rest as Needed
THURSDAY
A) Box/Bench Squat
12,10,8,6,6,6
+
B) 6 RFT
20 Wallballs (20/14)
10 Demon Press (50/35)
R90s
FRIDAY
A) E2MOM x 16min
Min 0-2: 12 Arnold Press
Min 2-4: 15 Barbell Hip Bridge
+
B) E3MOM x 10 Sets
12 RDL
12 Deficit Push Ups
SATURDAY
8am STRENGTH
A) Sumo DL
10, 8, 5, 5, 5, 5
+
B) 5x8 Hack Squats
+
C) 5x12 Bbell Calf Raise
9am Conditioning
With a Partner, working 90s on and 90s off x 10 (each):
10 Push Press
100m Run
10 Jumping squats
10 T2B or Knee Raises
*Partner picks up where other left off
SUNDAY SPECIALTY CLASS
This Sunday Nov 10th: Clean and Jerk Practice and Tech w/ Brady
Upcoming Sunday Specialty Class Schedule
11/17 - Agility/Conditioning w/ Zach 11/24 - Cardio and Abs w/ Brie Dec 1 - Cancelled bc Thanksgiving weekend
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