Photo by Colton Harris
Thanksgiving WOD// Thanksgiving Day WOD 8:00am-10:00am
Sign up link will be out soon!
Holiday Hours// Open Gym 9am- 11am Fri. Nov. 24 & Sat. Nov. 25
51 Christmas Party// Sat. Dec. 2nd from 6:00-8:00pm// Potluck Style// Sign up link will be up soon!
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
(12 min)
Barbell Complex
3 Snatch Grip Push Press +
1 Overhead Squat
*Work up to a comfortable heavy within 5-6 working sets
*The snatch push press should be absorbed down and reset before going into the next rep (no touch and go).
Workout of the Day
(15 min total)
2 sets
6 min AMRAP
3 x 50 ft. Shuttle Runs
10 Pull-ups (Banded Pull-ups/ Ring Rows
3 x 50 ft. Shuttle Runs
15 V-ups
—Rest 3 min between sets—
*Restart the AMRAP from the top on the 2nd set
*Goal is 100+ reps
*Stimulus is moderate-high intensity across both AMRAPs with the goal of scoring similar numbers on each workout.
*Shuttle Runs: The pacing on these runs needs to be aggressive (80%+) 1 rep = 25ft down, 25ft back (50ft total).
*Pull ups: Choose a variation of pull ups that will allow you to complete sets of 5-10 reps at least at a time.
*V-ups: Try and knock these out in 1-2 sets.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“You will not grow if you do not experience being uncomfortable”
-Unknown
