Mon-Wed: Regular schedule
Thursday (thanksgiving) 8:30am class
Friday: 8am & 9:30am, 4pm, 5:30pm
Sat: Regular schedule
Sun: No open gym
*Please make sure to be on time for our thanksgiving workout. We would love to keep it on schedule and get everyone out and on time for the rest of your day.
MONDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Heel elevated Double KB front rack goblet squats (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Push presses (3 sec negative)
C.
5 sets: (30 seconds rest btw sets)
8 Goblet jump squats
E.
40-30-20
Med ball twist
20-15-10
Plank to push ups
TUESDAY:
A.
15-10-15
Push up (3 sec negative)
30-20-10
Banded tricep extensions (3 sec negative)
B.
3 sets: (30 seconds rest btw sets)
30 Wall balls
C.
4 sets: (30 seconds rest btw sets)
5/5 HEAVY DB bent over rows (3 sec negative)
D.
1 set:
100 Banded up right rows
WEDNESDAY: Conditioning
A.
Use any machine:
2 Rounds:
3 minutes on, 1 minute off
2 minutes on
B)
4 Rounds for time:
7 Unbroken Clean and jerks (Choose a weight you can go unbroken with)
14 Burpees
21 Pull ups
THURSDAY:
THANKSGIVING WORKOUT!!!
FRIDAY:
A.
10-9-8-7-6-5-4-3-2-1 of:
Barbell curls
Bent over supinated rows
B.
6 sets: (30 seconds rest btw sets)
8 Reverse flys (3 sec negative)
C.
Climb the ladder in 15 Minutes:
15/10 Calories
2 Toes to bar
*Increase by 2 TTB each round, remember this is not an EMOM this is an AMRAP.