TODAY 11/23: ONE CLASS 8am. Followed by the Beer Mile
TOMORROW 11/24: OPEN GYM 8-11a
“One More Plate”
1000 Meter Row Then…
5 Rounds:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Double Unders
20 Sit Ups
10 Meter Handstand Walk
TODAY 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym 4p and 5:30p. NO TEENS or 6:30pm classes
TOMORROW 11/23: ONE CLASS 8am
Overhead Squat
3-3-3
Handstand Hold
Tabata
Strict L-Pull Ups
5 x 3 reps
TODAY: Regular Schedule
"Revival"
5 Rounds:
10 Calorie Bike
15/10 Calorie Row
10 Burpees to Target
Rest 2 Minutes
TODAY: Regular Schedule
BARBELL CLUB: TONIGHT at 7:30pm
“Open 17.2”
AMRAP 12:
2 Rounds:
50′ Dumbbell Walking Lunge (50/35)
16 Toes to Bar
8 Power Cleans
2 Rounds:
50′ Dumbbell Walking Lunge (50/35)
16 Bar Muscle Ups
8 Power Cleans
RNG 8am
YOGA 9:15am
Next Week's Schedule...
“Earthquakey”
Every Minute on the Minute for 24 Minutes:
Minute 1: 5 Squat Cleans (185/135)
Minute 2: 10 Handstand Push Ups
Minute 3: 15 Box Jumps (24/20)
…repeat sequence for 24 minutes
Bench
3-3-3-3-3, Across
Row
1K Time Trial