Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
Low Box Back Squat
Performance:
- 3 Rep Max
Fitness:
- 5 x 2-4 reps @ 32X1
*Your stance will be slightly wider than your typical back squat. The goal is to push your hips back far enough so that the shins are vertical during the lift.*
Conditioning
4 Sets:
In 4:00, climb the ladder adding 5 reps each round:
- Wall Balls (20/14)
- Calorie Row
- Overhead Squats (75/55)
- Toes to Bar
Rest 1:00
Performance may continue where you left off.
Fitness will begin back at 5.
Optional Independent Work
5 Sets:
- Hang Power Clean x 5 @ >75%
3 Sets:
- 8 Kettlebell Front Rack Reverse Lunge from 4″ Step per leg
- 8 Glute Ham Raise
- 8-12 Calf Raise