Monday 2018.11.26
Strength
Deadlift
- 4 x 4-6 @ 40X0
Conditioning
4 Rounds
In 2:00:
- 60 Double Unders
- 20 Kettlebell Swings (53/35)
- Max Burpees in remaining time
Rest 2:00
Week of 2018.11.26 Preview
Microcycle Preview
- Monday: Deadlift
- Tuesday: Long Conditioning
- Wednesday: Back Squat
- Thursday: Team Workout
- Friday: Front Squat
- Saturday: Team Workout
Saturday 2018.11.24
Today there will be ONE CLASS at 1000 (no open gym) /w Childcare.
Conditioning
In a team of 3, alternating stations once every completes their prescribed work, complete as many rounds as possible in 30:00:
- Station 1 – 20 Burpees
- Station 2 – 10 DB Box Step Overs (50/35, 24/20)
- Station 3 – :45 Wall Sit
Friday 2018.11.23
**Holiday Schedule**
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Conditioning
With a partner, alternating stations, complete as many rounds as possible in 20:00:
- Station 1: 15/12 Calories
- Station 2: 1 Rounds of “Cindy”
Partner 1 is working on the calories, while partner 2 is completing a round of work! Rotate when BOTH of you are done with each respective movements! 1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats.
Thursday 2018.11.22
**Holiday Schedule**
Thursday, November 22nd (Thanksgiving Day) there will be ONE CLASS at 0900 /w Childcare
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Conditioning
With a partner, one person working at a time, complete:
- 3000m Row
Then complete 6 rounds, alternating movements:
- 15 Push Jerks (115/75)
- 15 Abmat Sit Ups
- 15 Kettlebell Swings (70/53)