Thursday (thanksgiving)  – Closed (run a 5k)
Black Friday – closed
Saturday – 10am regularly schedule *no Yoga
After thanksgiving we will be beginning a weightlifting clinic on Saturdays at 8am. More details in a future post.
Workout of the Day
A EMOM x10
Odd: HPC (2) + Clean
Even: Push Press (2) + Push Jerk
-2:00 Rest-
EMOM x10
Odd: HIgh Hurdle Hop x5
Even: C2B Pull Up x6-10
B. 5 Rounds for time
5 G2OH @75% Avg from A
5 Burpees over bar
200m Row
Competition
AM ski Erg
30sec @90%
REST: 1:45
8 Sets
Rest: 7min
8 Sets
Pm
A) DL
Build To Heavy Triple
B) DL @ 55%
2.2.2.2.2 Rest: 10sec
C) Bench Press (base off 1 RM or 2 RM
5 @ 75%
5 @77.5
2 X 3 @ 80%
3 X 2 @ 85%
D) HS Kick Up + HSPU
10 X 3
** Do 1 Kickup + 1 HSPU, Back Down, Back Up
E) Cond:
100 Cal AsBike
80 DU
60 Push Ups
40 Box Overs
20 Ring Dips
10 Snatch @ 75%