ThanksgivingĀ SCHEDULE:
11/24 THANKSGIVING DAY: 5am, 6am and 9amĀ
11/25 BLACK FRIDAY: 9:30am, 4:30pm and 5:30pm
11/26 SATURDAY: 8am open Gym, 9am
Strength: Back Squat 4x10 @50-60%
2.) 4x10 alternating lunges (10 on each leg so 20 total) (45/25)
2a.) DB Glute Bridges 4x15 (70/40)
Conditioning:Ā
3rdsĀ
400m Run
21 KBS
12 Goblet SquatsĀ
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE