Open Gym from 9AM - 12PM Travelers 5 Rounds: 0:30 HS Hold 1:00 Table Top Hold 1:30 AMRAP Jumping Lunges
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Open Gym from 9AM - 12PM Travelers Run 800 M 30 Spread Eagle Situps 50 Alternating Pistols 30 Spread Eagle Situps
FREE THANKSGIVING WORK OUT AT 8:00AM!! The gym will be closed the rest of the day, have a safe Holiday!
Fitness 1) 20:00 to Find Max Deadlift: Use the Following Rep Scheme: 7-5-3-3-3-1-1-…etc 2) 8:00 of: Wall Walks x Max Reps 3) Complete 5 Rounds AFAP of: 400m Run 10 Ring dips 15 Wall Balls* *Anytime wall balls break stop and perform 3 burpees Competitors See board in gym Fundamentals 1) Lecture: Med Ball Cleans, Wall balls, and Ring dips 2) Perform AFAP: 25 wall balls Run 400m 25 med ball cleans Run 400m 25 wall balls Travelers 2 Rounds: 400m Run 20 HSPU
Fitness 1) 10:00 to Find Heavy Single of Snatch 2) 10:00 to Find Heavy Single of Clean & Jerk 3) 8:00 AMRAP of: Max Reps Clean & Jerk @ 80% of Max Weight of 2 Competitors See board in gym Fundamentals Evening Class- See previous post Travelers 50 PullUps 100 Sit Ups Partition as needed
Fitness 1) 12:00 to Find Max of Close Grip Floor Press: Use the Following Rep Scheme: 10-7-5-3-3-1-1-1…etc 2) 2 sets of: Strict Pull-Ups/Chin Over Bar Hold: Max Reps (2:00 rest btwn sets) 3) Complete 21-15-9 AFAP of: No Push-Up Burpee OH KB Swings (70/45) Toes 2 Bar Competitors See board in gym Fundamentals 1) Lecture- Olympic lifts (Clean and Jerk) 2) Strength workout-Spend 20 minutes to find 1rm Clean and Jerk 3) 3 Sets of: max effort handstand holds. good mornings x 10 rear foot elevated split squat x 6 each leg Travelers 50 Double Squat Burpees 50 Prison PushUps
FREE COMMUNITY WORK OUT AT 10:00AM!!! Fitness 1) In Teams of 2 or 3 perform the following AFAP: Use an empty barbell that never touches the ground 400M Run w/ Barbell 50 Back Squats 50 Front Squats 50 OH Squats 400m Run w/ Barbell 50 Strict Press 50 Push Press 50 Push Jerk 400m Run w/ Barbell 50 Hang Power Cleans 50 Hang Power Snatches 400 Run w/ Barbell Fundamentals Same as Fitness (scale as needed) Competitors See board in gym Travelers 10 x 100m Sprints (Rest 3 minutes between efforts)