Tuesday 11.22.22

*** Thanksgiving Week Hours ***
Mon/Tues – normal hours
Wed – 5:30am, 11:30am, 4:30 & 5:30pm
Thanksgiving – 1 class at 9am
Friday – 11:30am, 4:30 & 5:30pm
Saturday – 9:30am
Sunday – rest day, no class
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Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (0-12)

3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks

GET STRONG Min (16-28)

Front Squat
Every 3:00 for 12:00:
Complete 1 Set
Max Reps at 55%
Max Reps at 65%
Max Reps at 75%
Max Reps at 85%
*ATHLETES NOTE:
Hit one FS “max set” in each 3:00 window near the prescribed percentages. You should probably stop a rep or two shy of failure until the final set to be able to recover for the next set.

GET FIT Min (35-55)

For Time:
50 Toes to Bar
100 Wallballs 20/14
Every break/drop = 200m Run
*20 Min Cap
** Athletes Note:
Make sure you can complete a version of the workout in which you are hitting double digit sets in each movement. Scale the movement as necessary.

COMPETITORS EXTRA

21-15-9-6-3
Double KB Front Squat 53/35s
Double KB Step Up
50′ Farmers Carry
*12 Min Cap