ANNOUNCMENTS
1) Next Social will be a Thanksgiving Potluck at the gym on Nov 18th.
More details to come!
MONDAY
A) 4 Sets in 20min
15 Bench Bench Press @3010
Immedaitely Into...
Max DB OH Tri Ext
Rest as needed..
+
B) EMOM x 10min
Min 1: 17/13 Cal Echo
Min 2: 10 Suticases
+
D)14min AMRAP for Max Cals*
Alt Rounds w/ partner
30sec Row
5 Burpee Over Rower
*Keep the screen rolling
TUESDAY
A) E2MOM x 4 Sets (8min)
10 Light DB Thrusters
10/side Crab Reach Overs
+
B) E3MOM x 5 Sets (15min)
10 Front Squat
+
C) 20min AMRAP
5/side TGU
20 RKBS (same wt as TGU)
50 DU
WEDNESDAY
A) 5x10/arm DB/KB Tripod Row
R~60sec
+
B) 5 Rounds for Quality in 16min
10 Cuban Press
5-7 Negative Pullups > Assisted Negative
+
C) 5 RFT
200m Run
12/side SA DB Curl to press
12/side Renegade Row
THURSDAY
A) 10 Rounds with a Partner
20 T2b > T2R> Knee Raises
30 Hang Power Clean (135/95) > scale to db
40/34cal Row or Echo
*Split work evenly
FRIDAY
A) 5 Sets
45 Sec Superman Hold
45 Sec Dead Bug Hold
+
B) 4x20 Barbell Hip Bridge R~2min
+
C) 3x20 UB DL R~2min
+
D) 12min Emom
8 Dips > Assisted Dips
SATURDAY
A) 5 Rounds for Time
250/225m Row
20 DB Snatch
200m Run
20 Wallballs
SUNDAY SPECIALITY CLASS
This Nov 5th: Double Under AND Toes to Bar Skill Work w/ Zach
Upcoming Sundays
Nov TBA
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