Monday, November 22nd
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep “Library” Deadlift*
*All lifts must be “library” quiet.
(Score is Weight)
WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlift (225/155)
Handstand Push-up
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/643771808/1d10e20735
Tuesday, November 23rd
STRENGTH
3 SETS FOR QUALITY
5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)
15 Bench Dips
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – Max Cal Bike
MIN 3&4 – AMRAP of Couplet
MIN 5 – Rest
*1 Round of Couplet is…
5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers
(Score is Total Cals)
https://vimeo.com/643771525/87bdccaa5e
Wednesday, November 24th
WORKOUT
3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank
Immediately Into…
AMRAP x 5 MINUTES
10 Push-Ups
15 Slam Balls (30/20)|(20/10)
20 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
https://vimeo.com/643771360/26c25c7239
Thursday, November 25th
6:30AM “Beast Before the Feast” -with Coaches Tawnya & Curtis
*All other classes cancelled for the day.
HAPPY THANKSGIVING!
Friday, November 26th
*Classes will be held at 6:00 & 8:00am.
All other classes cancelled for the day.
WORKOUT
“OVERDRAFT”
4 ROUNDS FOR TIME
400m Run
20 Wall Balls (20/14)|(14/10)
2 Rope Climbs
10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)
(Score is Time)