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:
- 1 Rep Max
Fitness:
- 5 x 1-3 @ 32X1
Conditioning
Every minute, on the minute, for 16:00:
- Wall Balls x 15
- Calorie Row or Bike x 12/10
For every successful round (wall ball + row/bike) add 1 rep. For every unsuccessful round (wall ball OR row/bike) subtract 2 reps.
Optional Independent Work
5 Sets:
- Hang Power Clean x 5 @ >75%
3 Sets:
- 12 Kettlebell Front Rack Reverse Lunges from a 4″ step
- 12 Glute Ham Raise
- 8-12 Calf Raise