Weekly Announcements
1) NEW CLASS TIME STARTING WED DECEMBER 1st!
WOW CHRISTMAS CAME EARLY
Mon, Wed, and Fri we will have a 7:45am Class Time starting Dec 1.
2) Thanksgiving Schedule
Mon 22nd and Tues 23rd: Normal Class Schedule
Wed 24th: ONLY 9:30am Group class. All other classes cancelled
Thurs 25th (Thxgiving Day): ONLY 8:30am Group Class. All other classes cancelled
Fri 26th: ONLY 12pm Group Class. All other classes cancelled
Sat 27th: ONLY 9:30am Group Class. All other classes cancelled
Sun 28th: No specialty class
3) Sunday Specialty Class
Nov 21st- Kipping Skill Work w/ Zach
Upcoming Sundays
Nov 28th- Cancelled for Thanksgiving Holiday
MONDAY
A) 5x10 Bench Bench Press @3010 in 17min
+
5 Sets in 16min
B1) 12 Hamergrip Incline Db Bench Press @3010 (~2 reds under bench)
Immediately into..
B2) 5-10 Wtd Pushups > Push ups > Inc Hands
~R90s
+
C) AFAP
50/40 cal on AB
50 Burpees
7min cap
TUESDAY
A) 15min to Perform
5x6-8/side Bulg Split Squat*
*4 Hard Working Sets
+
B) 8 Rounds total with a partner
12/side DB OH/KB FR Step Ups
+
C) 4 Sets
30sec KB Goblet Wall Sit
Immediately into
150/125m Row
Rest as needed
WEDNESDAY
4 Sets in 15min
A1) 16 Alt DB Hammer Curl
R60s
A2) 16 Alt Reps Gorilla Row
R60s
+
B) 3 RFT
400m Run
21 KBS
12 Kipping Pullups
*14min Time Cap
THURSDAY
A) Accum 2min of quality Knee Raise Hang
+
B) 12 Rounds with a Partner*
6 UB HPC to PJ (135/95)
12 Toes to Bar
15/11 Cal Row
*Alternate rounds (6 each)
*25min Time Cap
FRIDAY
A) Tabata Jumping Squats
+
B) Every 2.5 min x 5 sets
4-6 Reps Heavy DL
or
10-12 Moderate TnG DL
+
C) EMOM x 10min:
Pull Ups > 35s of Neg Pull Ups
+
D) 12min Amrap w/ Partner
14 sets Dball/Medball Walking Lunge
*alt every 14 steps
*hold ball anyway
Saturday Community Class
Seated DB Strict Press
5 working sets of 5 Reps
R2min
+
EMOM x 33min
min 1: 12 Ring Rows
min 2: 11 Burpees
min 3: 15 Abmat Sit ups
Sunday Specialty Class
Nov 21st- Kipping Skill Work w/ Zach
Upcoming Sundays
Nov 28th- Cancelled for Thanksgiving Holiday
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