Thursday – Sunday 11.26.20 – 11.29.20

Announcement:

Thanksgiving Schedule:
Thursday to Sunday: Open Gym 9AM-12PM

We will have FUN workouts posted for the 4-Day weekend

Open Gym: 9AM – 12PM

Workout[s]:

Pick one or mash them up!

“Bert”
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees

“5K or 10K Run”
(3x) 1-mile loop = 5K
(6x) 1-mile loop = 10K

Mile loop = Reed –> 20th –>Teller –> Gym

“12-Days of Thankfulness”
1 250m Row
2 Bar MUs
3 Hang Power Sn
4 Burpee Box Jump
5 HSPU
6 Wall Ball
7 TTB
8 Hang Power Cl
9 C2B
10 Ring Dip
11 Front Squat
12 Man Maker

Rx’d:
95#/65
24/20
35/20

Rx’d+:
135#/95#
30″/24″
Strict HSPU
50#/35#

“Atalana”
1-Mile Run
100 HSPU’s
200 Pistols
300 Pull-ups
1-Mile Run

Rx’d+:
20#/14# Weight Vest

Partition the 100/200/300 as needed 

Workout A:
10-9-8-7-6-5-4-3-2-1:
Squat Cleans

**Before Each Round: 20/15 Calorie Row**

Rx’d:
95#/65#

Rx’d(m):
115#/85#

Rx’d+:
135#/95#

Workout B:
AMRAP 20min
1,000m Assault Bike
50 Russian KB Swings
30 Box Jumps

Rx’d:
53#/35# KB
24″/20″ Box

Rx’d+:
70#/53# KB
30″/24″ Box