WORKOUT OF THE WEEK

November 24th - November 28th

**Announcements** 

THANKSGIVING WEEK SCHEDULE:

Monday - Normal

Tuesday - Normal

Wednesday - CLOSED after 11:00 class

Thursday - Open Gym 9:00 - 11:00 ONLY

Friday - Open Gym 9:00 - 11:00 ONLY

Saturday - Normal

MONDAY, NOVEMBER 24

METCON

3 sets (each for total reps)…

3:00 AMRAP:

100 double unders

max rep burpee box jump overs (24/20)

-rest 1:00

3:00 AMRAP:

50 v-ups

max rep SB cleans (150/100)

-rest 1:00

TUESDAY, NOVEMBER 25

METCON

In 25:00…

2k run

into…

AMRAP with remainder:

5 strict pull-ups

10 DB bench (50/35)

15 alt. jumping lunges

WEDNESDAY, NOVEMBER 26

METCON

ALL WITH A PARTNER...

PART 1:

From 0:00-10:00…

600m row

20 clean and jerks (135/95)

600m row

10 clean and jerks (135/95)

PART 2:

From 10:00-20:00…

P1: 120 T2B

P2: 60 cal echo

*both work simultaneously and can switch as desired

then…

12 rope climbs

*1 work, 1 rest

PART 3:

From 20:00-30:00…

22-16-10

synchro burpee-over-bar

squat clean thrusters (135/95)

THURSDAY, NOVEMBER 27

METCON

OPEN GYM

FRIDAY, NOVEMBER 28

METCON

OPEN GYM

SATURDAY,  November 29

Partner workout @ 8:30 A.M.