November 20, 2017

19
Nov

November 20, 2017

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
In a 5 minute window:
5 Macho Man complex:
3 Power clean + 3 Front squats + 3 Push jerk RX+ 185/135; Rx 135/95; Master 115/75
Rest 5 minutes

In a 5 minute window:
7 Macho Man complex:
3 Power clean + 3 Front squats + 3 Push jerk RX+ 155/105; Rx 115/75; Master 105/65
Rest 5 minutes

In a 5 minute window:
9 Macho Man complex
3 Power clean + 3 Front squats + 3 Push jerk RX+ 135/95; Rx 105/65; Master 95/55

PULLING, PRESSING & OVERHEAD STABILITY/STRENGTH
3 sets of:
8 Dual Dumbbell Prone Row
4 each arm kettlebell bottoms-up press
5/3 strict hand stand push up + :30 Handstand hold (5 Dumbbell strict press + :30 hold)

MIDLINE
1 sets of:
50 abmat sit ups

Holiday Schedule

If you missed our holiday schedule for the week, here it is again:

Wednesday, November 22 (Thanksgiving Eve) – Morning classes only (last class at 9:30 AM)
Thursday, November 23 (Thanksgiving) – CLOSED
Friday, November 24 (Black Friday) – 7, 8, 9 AM only

Plenty of options to get in and work out! And we will see many of you at the Turkey Trot on Thanksgiving morning.