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NOVEMBER SCHEDULE ANNOUNCEMENTS

Nov 22 – GYM CLOSED. Happy Thanksgiving!
Nov 23 – Open Gym, 9 AM – 12 PM
Nov 24 – Back to regular schedule

 

MONDAY
A) 3 Sets
10 Single Leg Glute Bridges/side
5 Quadruped Thoracic Rotations/side
40’ DB Death March (light!)
B) Conventional Deadlift: 4-4-4-4-4
Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.
C) 5 Rounds, Each For Time:
8 Dumbbell/KB Snatch, 50# or 53#/35#, each
Shuttle Run
1:00 Rest Between Rounds
Note: DB Snatches go to the ground, KB snatches do not

TUESDAY
A) 2 Sets:
40’ Banded Monster Walk
Wall Facing Handstand Hold OR Feet-on-Box Handstand Hold
5 KB Turkish Sit Up/Side
5 Inchworm Push Ups
B) Back Squat: 6×4, use 95% of last week’s top set of 4
C) 2 Rounds For Time:
20/10 Strict Ring Dips
40 Toes-to-Bar
50 Wall Ball, 20/10# to 10/9’
TIMECAP: 22:00
Note: Scale ring dip to bar dip, banded bar dip or push up. Do not scale to banded ring dip.

WEDNESDAY
A) 3 Sets
10 Tap Swings on Pullup Bar + 5 Pullups OR Ring Rows
20 Russian Kettlebell Swings
10 Single Arm Overhead Alternating Lunge, each arm
B) 4 Rounds For Total Reps:
1:00 Sumo Deadlift High Pulls, 70/53#
1:00 Chest-to-Bar Pullups
1:00 Row (Calories)
C) 3 x 500 m max effort Row
Rest as needed between sets. Post slowest and fastest time to whiteboard

SATURDAY
A) Clean, build to a heavy triple
B) Strict Press: 5-5-5-5-5
Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.
C) AMRAP 7:
20 Dumbbell/KB Push Press, 50# or 53#/35#
40 Double Unders