112122-112522







Thanksgiving week workouts

Monday 21st

Front Squat - Week 2 of 4

3x5 at 65%

3x3 at 80%

What's new for week 2? - Higher percentages from last week - Extra set for the heavier weight - 15% increase over the 10% we did last week.

For Time

50/40 Cal Row

40 T2B

5 Squat Clean 225/155

12min Cap

Fitness:

40/30 Cal Row

40 Knee Raise or Sit-Up

10 KB Squat Clean

RX+:

275/205

Tuesday 22nd


For Time [30 Minute Cap]: 50 Sit-ups 500m Row 30 Burpees Over the KB 20 KBS Rest 2 Minutes 50 Lunges 400 Meter Run 30 Burpees Over the KB 20 KBS Rest 2 Minutes 50 Push ups 500m Ski 30 Burpees Over the KB 20 KBS

Wednesday 23rd

Turkey Prep

24min AMRAP

200m Ski

20 Alt DB(1) Box Step Up 24/20

3 Wall Walk

15/12 Cal Bike

30 Alt DB Snatch 35/20

3 Wall Walk

400m run

60 Double Under

3 Wall Walk

Fitness:

6 Plank Up Down

RX+:

50/35

Thanksgiving Thursday 24th (0800 class and 0915 class only)

Cranberry Sauce

Teams of 3 - For Time:


100 Thruster 95/65

90 Bar Facing Burpee

80 Toe to Bar

70 Hang Power Clean

60 Calorie Bike

50 Push Up

40 Power Snatch

30 Pull Up

200m relay run (each)

10 Rope Climb

Rx + = 135/95, Strict HSPU, & Ring MU

1 Athlete works while 2 rest


Friday 25th


Enjoy time off with your family and friends


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