Happy Sunday, everyone!
We hope you all had a fantastic weekend. With Thanksgiving just a few days away, we want to take a moment to say how thankful we are for such an amazing community. You show up, you support one another, and you continue to make this gym a place we’re proud to call home!!
As we head into the holiday week, here are our adjusted Thanksgiving Week Schedule:
Thursday, 11/27 – Thanksgiving Day: No classes.
Friday, 11/28: 9:00 AM class only
Saturday, 11/29: Regular hours
8:00 AM Open Gym
9:00 AM Class
❄️Annual Christmas Party – Don’t Forget to RSVP!❄️
Join us on Saturday, 12/06 at 6:00 PM for our yearly celebration! The gym will be providing dinner, we’d love for you to bring a dessert or a drink to share. Spouses and children are absolutely welcome—let’s celebrate another amazing year together!
🦃Monthly Challenge Reminder
Be sure to log your miles from last week as we wrap up this month’s challenge!
We’ve got an awesome week ahead. Let’s get after it, stay thankful, and finish November on a high note!
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH – ALL
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Hang Power Clean
+ 1 Shoulder to Overhead
(Score is Weight)
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME
24 Double Unders
8 Alt. DB Hang Power Clean to Overhead (50/35)
(Score is Time)
WORKOUT – FITNESS
10 ROUNDS FOR TIME
40 Single Unders
8 Alt. DB Hang Power Clean to Overhead (35/20)
(Score is Time)
EXTRA CREDIT – ALL
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 4-5 SETS
1 Reverse Bar Muscle-Up*
+ 1-2 Hips to Rig
*Athlete will start at the top of the BMU, arms locked out. They will then lower down and push away and reinitiate the swing through the rig. Once at the arch position snap back to complete the Hips to Rig.
-Rest As Needed b/t Sets-
2.) EMOM x 12 MINUTES
2 Bar Muscle-Up or 2 Jumping Bar Muscle-Up
TUESDAY
WORKOUT – PERFORMANCE
ON A 12:00 RUNNING CLOCK…
1250/1000m Row
AMRAP w/ Time Remaining…
20 Sit-Ups
15 Hand Release Push-Ups
10 Front Rack Alt. Lunges (95/65)
-Immediately Into-
ON A 10:00 RUNNING CLOCK…
1000/800m Row
AMRAP w/ Time Remaining…
16 Sit-Ups
12 Hand Release Push-Ups
8 Front Rack Alt. Lunges
-Immediately Into-
ON AN 8:00 RUNNING CLOCK…
750/600m Row
AMRAP w/ Time Remaining…
10 Sit-Ups
8 Hand Release Push-Ups
6 Front Rack Alt. Lunges
(Score it Total Rounds + Reps)
WORKOUT – FITNESS
ON A 12:00 RUNNING CLOCK…
1000/800m Row
AMRAP w/ Time Remaining…
20 Sit-Ups
15 Push-Ups
10 Front Rack Alt. Lunges (65/45)
-Immediately Into-
ON A 10:00 RUNNING CLOCK…
800/600m Row
AMRAP w/ Time Remaining…
16 Sit-Ups
12 Push-Ups
8 Front Rack Alt. Lunges
-Immediately Into-
ON AN 8:00 RUNNING CLOCK…
600/500m Row
AMRAP w/ Time Remaining…
10 Sit-Ups
8 Push-Ups
6 Front Rack Alt. Lunges
(Score it Total Rounds + Reps)
WEDNESDAY
WORKOUT OF THE WEEK – PERFORMANCE
“TURDUCKEN”
FOR TIME
20 Deadlifts (185/135)
30 Pull-Ups
20 Deadlifts
40 Wall Balls (20/14)
30 Pull-Ups
20 Deadlifts
50 Box Jumps (24/20)
40 Wall Balls
30 Pull-Ups
20 Deadlifts
*The first of three Turkey Day Workouts this week!
(Score is Time)
WORKOUT OF THE WEEK – FITNESS
“TURDUCKEN”
FOR TIME
20 Deadlifts (135/95)
30 Ring Rows
20 Deadlifts
40 Wall Balls (14/10)
30 Ring Rows
20 Deadlifts
50 Box Jumps (20)
40 Wall Balls
30 Ring Rows
20 Deadlifts
*The first of three Turkey Day Workouts this week!
(Score is Time)
EXTRA CREDIT – ALL
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) ON A 20:00 RUNNING CLOCK…
Build to a 1-RM Snatch
2.) AMRAP x 8 MINUTES
1 Snatch @ 85% 1RM
2 Bar Muscle-Ups
2 Snatch
4 Bar Muscle-Ups
3 Snatch
6 Bar Muscle-Ups
and so on…
(Score is Total Reps)
THURSDAY
NO CLASSES
FRIDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex of:
Option 1…
1 Power Snatch + 2 Overhead Squat
Or…
Option 2…
1 Power Clean + 2 Front Squats
(Score is Weight)
WORKOUT OF THE WEEK – PERFORMANCE
“WISHBONE”
5 ROUNDS FOR TIME
10 Power Snatches (95/65)
10 Overhead Squats
15 Toes to Bar
20/15 Cal Bike
(Score is Time)
WORKOUT OF THE WEEK – FITNESS
“WISHBONE”
5 ROUNDS FOR TIME
10 Power Clean (95/65)
10 Front Squats
15 Toes to Something
15/12 Cal Bike
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 19 MINUTES
1 Bar Muscle-Up or Strict Pull-Up
2 Handstand Push-Ups or DB Push Press (Athlete Choice)
3 Burpees (Athlete Choice)
24 Double Unders or 50 Single Unders
*P1 will completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
