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
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Ups x 5-10
- Strict Muscle Up (no dip) x 1-3
Fitness:
- Box Handstand Push Up x 5-10
- Feet or Partner Assisted Strict Muscle Up x 1-3
Conditioning
With a partner, complete as many reps as possible in 10:00:
- Partner 1: Max Muscle Ups
- Partner 2: 15 Calorie Bike or Row
Immediately into…
With a partner, complete as many reps as possible in 10:00:
- Partner 1: Max Handstand Push Ups
- Partner 2: 10 Calorie Bike or Row
The bike or row is the pace setter. Once the required number of calories is reached, partners will switch stations.
Burpee pull ups may be substituted for muscle ups.
L-seated Dumbbell Press may be substituted for handstand push ups.
Optional Independent Work
3 Sets:
- 5-10 Plank Turns per side
- 12 Dumbbell Tricep Skull Crushers
- 3 Kettlebell Bottom Up Turkish Get Ups per side