Wednesday 11.26.2025

*Holiday Week Schedule:
Wednesday (11/25) — Last class at 4:30pm (NO 5:30 or 6:30pm)
Thursday (11/26) — One Class only @ 9am
Friday (11/27) — 7am Class; 8am Open Gym; 9am Class; 10-12 OG; 12pm Class
Saturday — One Class only @ 9:30am

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Supine Ring Rows x 10-12 reps @ 21X0
Rest 30 seconds
Weighted Deadbug x 16-24 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
5 Box Jumps (make these taller than normal if you can) or Step-Ups
7 Push-ups
90-ft Farmers Carry

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3010
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-25 reps @ 1010
Rest 30 seconds

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Jerk

Build in load to a heavy single for today

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-ups (or 1 Wall Walk)
5 Hang Power Cleans (155/103 lb)
7 Box Jumps (30/24" — step down)

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3010
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-25 reps @ 1010
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!