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Workouts for Monday, November 27th - Tuesday, November 28th - Wednesday, November 29th

Workouts for Monday, November 27th - Tuesday, November 28th - Wednesday, November 29th

Save the Date! Saturday, December 9th - Bridge Holiday Party at 8PM  

Wednesday, November 29th: Yoga with Chelsea at 8:15PM

Performance & Consistency Challenge will run through December 19th ... stay focused! 


Monday, November 27th 

Conditioning:

4 Rounds for Time

10 Wall Balls (20/14)

10 Burpees

*7 Minute Cap

*Treat this as an intense warm-up


Strength:

25 Minutes to Establish a 1RM Front Squat

*If you are unable to attend class on 1RM day, please be sure to make it up at Open Gym, or contact Greg to schedule an alternate time*


Tuesday, November 28th

Strength:

10 Minute EMOM

Even: 15/12 Cal Row

*Scale to a Calorie Range that can be completed in 45 seconds or less

Odd: 5-10 Toes to Bar

*Scale to a Rep Range that can be Completed in 45 Seconds or Less


Conditioning:

AMRAP x7

7 Box Jumps (24/20)

7 Dead Lifts (115/75)

Rest 3 minutes

AMRAP x 7

7 KB Swings (53/35)

7 Sit-Ups


Wednesday, November 29th

Strength:

20 Minutes to Establish a 1RM Strict Press


Conditioning:

For Time:

21 Shoulder to Overhead (115/75)

21 Bar over Burpees

400m Run/Row

15 Shoulder to Overhead (135/95)

15 Bar Over Burpees

400 Run/Row

9 Shoulder to Overhead (155/105)

9 Bar Over Burpees

*15 Minute Cap

 

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