Thanksgiving Week
Monday
Week 11
Front Squat Heavy Single by Feel
17 Minutes
5@50% - 4@60% - 3@70% - 2@80%
1@86% - 1@91%
Optional Heavy Single / Walkout by Feel
96% - 101%
Breathe Hard
2-2-2-3 Intervals to complete 50 DB Thrusters
Buy In
4 Double DB Power Snatch
6 Burpees Over DB
8 Toes to Bar
Then
AMRAP DB Thrusters until interval ends
Rx: 50/35 lb DBs
How does 2-2-2-3 interval work?
Athletes start each interval with Buy In. After they finish Buy In, the complete as many thrusters as they can do until the end of the interval. Rest for 1:00. Repeat. Athletes are done when they complete their 50th thruster. The 4th Interval is a last ditch 3 minute window to give athletes extra time to finish.
2:00 work, 1:00 rest
2:00 work, 1:00 rest
2:00 work, 1:00 rest
3:00 work
Times up
Tuesday
3:00 on, 1:00 off for 36:00 (3 rounds)
Alternate Between AMRAPS
A) 6 Strict Pullups + 6 Strict Ring Dipa
B) 25' Handstand Walk + 50 Double Unders
C) Row Calories
Pick up where you left off each round
Scaled
A) 6 Ring Rows + 6 Hand Release Pushups
B) 3 Wall Walks + :40 Struggle Unders
C) Row Calories
Wednesday
1RM Hang Squat Clean - 17 Minutes
5@50% - 4@60% - 3@70% - 2@80%
Singles at 86-91-96-101%
Breathe Hard
Randy
75 Power Snatches For Time
Rx: 75/55 lbs
8:00 Cap
Thursday
Closed - Happy Thanksgiving!
Suggested Home Workout
Loredo
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
Wear a vest if you have one
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Black Friday
9:30am & 12pm Classes Only
Burn It Off EMOM 35
M1) Bike Calories
M2) Burpee Pullups
M3) Row Calories
M4) Russian Kettlebell Swings
M5) Hollow Rocks
Work :40 each Minute
Saturday
Closed
Home Bodyweight Workout
https://youtu.be/2ryijZghhpY
Sunday
Open Gym 10am-12pm