Nov 26, 2015
Enjoy the holiday! It’s time to rest and refuel after the last heavy squat day of this year’s squat cycle!
Schedule Reminder:
- We are closed on Thursday (11/26) for Thanksgiving.
- We will have one class at 11:30 on Friday (11/27)
- One class at 10:00 on Saturday (11/28, no weightlifting class).
- Regular schedule resumes on Sunday, November 29th.
Nov 24, 2015
Holiday Schedule Reminder:
- We are closed on Thursday (11/26) for Thanksgiving.
- We will have one class at 11:30 on Friday (11/27)
- One class at 10:00 on Saturday (11/28, no weightlifting class).
- Regular schedule resumes on Sunday, November 29th.
Strength
4 x 4-6 Front Squat @41X1 (+4-6% from last week)
2 minute rest between sets
Conditioning
Every minute, on the minute, for as long as possible (20 minute cap):
- 5 Thrusters (115/75)
- 5 Burpees
Nov 23, 2015
Holiday Schedule Reminder:
- We are closed on Thursday (11/26) for Thanksgiving.
- We will have one class at 11:30 on Friday (11/27)
- One class at 10:00 on Saturday (11/28, no weightlifting class).
- Regular schedule resumes on Sunday, November 29th.
Strength
Every 1:30 for 6 sets (9 minutes total): 1 Push Jerk + 1 Split Jerk
Conditioning
AMRAP in 90 seconds of:
- 200m Run
- 15 Split Snatches (95/65)
- 20 Box Jumps (24/20)
- 10 Bar Muscle Ups
Rest 90 seconds
AMRAP in 3 minutes of:
- 200m Run
- 15 Split Snatches (95/65)
- 20 Box Jumps (24/20)
- 10 Bar Muscle Ups
Rest 3 minutes
For time:
- 200m Run
- 15 Split Snatches (95/65)
- 20 Box Jumps (24/20)
- 10 Bar Muscle Ups (sub Burpee Pull Up)
12 minute time cap
Nov 22, 2015
Holiday Schedule Reminder:
- We are closed on Thursday (11/26) for Thanksgiving.
- We will have one class at 11:30 on Friday (11/27)
- One class at 10:00 on Saturday (11/28, no weightlifting class).
- Regular schedule resumes on Sunday, November 29th.
Strength
Fitness: 4 x 4-6 Back Squat @20X1
Performance: Back Squat
5 x 75-80%
3 x 80-85%
1 x 85-90%
5 x 80-85%
3 x 85-90%
1 x 90-95%
Rest 2-3 minutes between sets
Conditioning
8 rounds for time of:
- 2 Man Makers* (55/35)
- 8 Air Squats
*Push Up + Row R + Push Up + Row L + Squat Clean + Thruster
16 minute time cap
Nov 21, 2015
In recognition of Thanksgiving, we will be closed on Thursday, November 26th. We will also have modified hours on Friday and Saturday:
- One class at 11:30 on Friday, November 27th
- No 8:45 weightlifting on Saturday, November 28th
All other days/classes this week are as regularly scheduled.
