Monday 11.25.2019

*Holiday Week Schedule*Wednesday (11/27): No 6:30pm ClassThursday (11/28): Closed for ThanksgivingFriday (11/29): 9am, 12pm, 4:30pm, 5:30pm Only (Open Gym starts at 8am).

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 — Turkish Get Up x 1 rep Left Arm*Minute 2 — Turkish Get Up x 1 rep Right ArmMinute 3 — Double Under Practice x 45 secondsMinute 4 — Supine Ring Rows x 8-10 reps @ 2111*Try to make all of these challenging, with the last set being a very heavy single on each arm.B. Against a 2-minute running clock, complete:250 Meter RowStrict Handstand Push-ups (or L-Seated Dumbbell Press) x Max RepsRest 2 minutes between sets, and complete a total of four sets for max reps.C. (Optional): Three sets of:Hollow Hold/Rock x 30-40 secondsRest as neededReverse Snow Angels x 8-12 reps @3030 tempoRest as needed

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):20 Double-UndersPower Snatch x 1 repStart at approximately 60% of your 1-RM Power Snatch, and build in load each set to today's heavy singleB. & C. Same as "Fitness"

“ENDURANCE”

(Courtesy @aeorbiccapacity)Run or Row Workout4x (300m fast, 1 min easy or walk),800m moderate, 2min rest,2x (500m fast, 1min easy or walk),600m moderate, 2min rest3x (400m fast, 1min easy or walk)