Weekly Announcements UPDATED
1) CANCELLED
THIS WEEKEND! Social Event:
Thanksgiving Potluck and Gym Day Party
Check Fb and Email for reason it is cancelled. Thanks and sorry!
2) Sunday Specialty Class
Nov 14th- Arm Pump Day w/ Zach
Upcoming Sundays
Nov 21st- Kipping Skill Work w/ Zach
Nov 28th- Cancelled for Thanksgiving Holiday
MONDAY
5 Sets in 17min
A1) Bench press 8 Reps
Immediately into...
A2) Amrap (-1) Dynamic Plate Push Ups
R90S
+
3 Sets in 12min
B1) 10 DB Fly On a Bench @4211
Immediately into...
B2) 8-20 Max Toes to Bar > toes to ring > hanging knee raise hold
*Rest with whatever time you can to get all 4 sets in
+
E2MOM x 18min
Min 1: 18/14cal AB
Min 2: 20/15 cal Row
Min 3 :15 Burpees
TUESDAY
A) 15min to Perform
5x8-10/Side Bulg Split Squat*
*4 Hard Working Sets
+
B) 5 Sets in 12min
10 Side Lying Db/Plate External Rotations
12 Wtd Superman to Prisoners
+
C) 10min EMOM
Min 1: 20 UB Wallballs
Min 2: 30sec Forearm Plank
+
D) 5x12/Side Deficit Curtsy Squat w Goblet Hold
WEDNESDAY
A) 5x12/side in 12min
Single Arm Ring Row (slow controlled)
+
B) 1-10
Chin Up
KB Upright Row
15min Cap
+
C) 4x12 in 10min @ 3010
Std DB Supinated Curl
+
D) 2 Sets Max Effort Hold
~65/45lb DB/KB
R1 min btwn attempts
5min Max*
THURSDAY
A) 4 Sets
20s Hanging Right Leg Hold
R20s
20s Hanging Left Leg Hold
20s Rest
+
B) 5x10/side Front to Back Fire Hydrants
+
C) 15 sets in teams of 3
10 Hi Hang Power Snatch (95/65)
25/20 Cal AB
*5 Rounds per team member
*Each person completes entire round before next person can start
or
*A person starts every 2min
FRIDAY
4 sets
A1) 10 KB on Back Good Morning
A2) 10 Hamstring Walk in/out
A3) 10/Side Unweighted Cossack Squat
+
B) 5x10 Bbell RDL out of Rack
+
C) 4x8/side HVY Goblet Hold Drop Lunge
+
D) Amrap 12min w a Partner
20 KB Front Rack Walking Lunge Steps
*switch every 20
Saturday
A) DB/KB Strict Press
5 working sets of 7 Reps
+
B) EMOM x 10min:
Pull Ups > 35s of Neg Pull Ups > 35s Barbell Pull Ups
+
C) 6 Sets
400m Run
Rest 1:1
SUNDAY SPECIALITY CLASS
Nov 14th- Arm Pump Day w/ Zach
Upcoming Sundays
Nov 21st- Kipping Skill Work w/ Zach
Nov 28th- Cancelled for Thanksgiving Holiday