November 25th - 30th 2024
MONDAY NOVEMBER 25, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
4 Inch worms with seal and down dog
8 Single arm DB press each arm
8 Single arm DB high pulls each arm
8 Scap pull ups
STRENGTH : 15 minutes 1 - 1 - 1 - 1 - 1 - 1 rep. strict barbell press (Nov.11)
METABOLIC CONDITIONING :
5 Rounds for time:
20 AbMat (GHD) Sit-ups
20 Box jumps (24/24)
5 strict pull-ups/ring rows
TUESDAY NOVEMBER 26, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 kneeling wrist circles
8 Samson stretches
8 glute bridges
8 alternating front rack rotations
STRENGTH : 1 - 1 - 1 - 1 - 1 - 1 Front Squat (Nov.18)
METABOLIC CONDITIONING :
16:00 EMOM (:50/:10 transition)
1) Echo bike calories
2) Wall Ball (20/14#)
3) Supine Russian twists with wall ball
4) Back step lunges with wall ball
Set up as stations.
WEDNESDAY “Mash-Up*” NOVEMBER 27, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders/double unders
10 air squats
10 banded good mornings
10 hips down push ups
10 barbell deadlifts
10 bench dips
Warm up deadlifts
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
20 deadlifts 185/135
15 burpees over the bar
10 ring dips
AMRAP 7 minutes of:
40 double unders
20 American KB swings (53/35)
10 goblet squats
AMRAP 7 minutes of:
300 m row
30 single DB alternating power snatch
Rest 3:00 between each workout
THANKSGIVING DAY NOVEMBER 28, 2024
Open Gym 8:00-10:00am only
Warm up:
2:00 run/bike/row/ski
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Samson stretch
8 hips down push ups
CLEAN YOUR PLATE WORKOUT
For Time:
10 Burpee on plate
20 Squat jumps
30 OH lunge
40 Ground to overhead
50 Russian twists
Run 400m with plate
50 Russian twists
40 Ground to overhead
30 OH lunge
20 Squat jumps
10 Burpee on plate
*Use a plate for all movements!
*Can be done solo or as a team
FRIDAY NOVEMBER 29, 2024
OPEN GYM 8:00-10:00am
Warm up!
2:00 run, row, bike
2 Rounds for quality
8 bootstrappers
8 hips down push ups
8 banded presses
8 bent over chest med ball slams
8 banded good mornings
STRENGTH : 10 sets of 10 rep. Bench Press “on the minute”
METABOLIC CONDITIONING :
For time:
15 Clean & Jerk, 135/95
30/20 Calories, Air Bike
15 Clean & Jerk, 135/95
10 Clean & Jerk, 135/95
20/10 Calories, Air Bike
10 Clean & Jerk, 135/95
SATURDAY NOVEMBER 30, 2024
OPEN GYM 0800 - 1000