Happy Thanksgiving! 🦃
I hope everyone has an opportunity to spend Thanksgiving dinner with family and friends! … and awkwardly discuss politics!
Items for the week…
- We will have our annual “movement you’re thankful for” workout on Wednesday … and it can be one movement or numerous movements. Take a look, and come with a few ideas!
- We will be testing our 5RM back squat (Monday), bench press (Wednesday) and front squat (Friday).
- We will be closed on Thursday for Thanksgiving.
- We will have a 7am, 8am, and 9am class only on Friday morning.
- Our FIT360 class will be Tuesday at 6:30pm this week.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
back squat: 5RM
WOD
5RFT
30 double unders
10 pull-ups
30 double unders
10 strict handstand push-ups
30 seconds rest
STRENGTH
bench press: 5RM
WOD
30 sandbag lunges (50/35)
15 box jumps (24/20)
10 burpees to plate
20 pistols
10 burpees to plate
15 box jumps (24/20)
30 sandbag lunges (50/35)
FIT360
40 sandbag lunges (50/35)
20 box jumps (24/20)
15 burpees to plate
20 jumping squats
15 burpees to plate
20 box jumps (24/20)
40 sandbag lunges (50/35)
SKILL
core work
WOD
750m row
then
2 rounds …
10 wall balls (20/14)
25 gymnastics exercise you’re thankful for
10 wall balls (20/14)
20 gymnastics exercise you’re thankful for
10 wall balls (20/14)
15 gymnastics exercise you’re thankful for
10 wall balls (20/14)
10 gymnastics exercise you’re thankful for
CLOSED FOR THANKSGIVING
STRENGTH
front squat: 5RM
WOD
EMOM 1 rope climb + 5 burpees
max russian swings (53/35) until you reach 100
7AM / 8AM
WOD
20min AMRAP
8 mb step-ups (20;20/16;14)
10 kb snatches (53/35)
12/10 calorie row
9AM
Partner WOD
24min AMRAP
10 mb step-ups (20;20/16;14)
12 kb snatches (53/35)
14/11 calorie row
WOD
60 burpees
60 kb squats (35/26)
60 russian swings (53/35)
60 box jump overs (24/20)
… E2MOM 1 wall walk
Athletes can break up reps however they would like.
