WORKOUT of the DAY
JOULES | WATTS
- 1. Defecit PLA (chanins) DL: 4x15
- 1a. Deficit PLA (banded) Split Squat: 4x15/side
- 2. PLA (banded) Good-mornings: 3x15
- 2a. Lateral Step-ups: 3x15/side
- 3. Reverse Hypesr: 3x15
- 3a. Lateral Squat Shift: 3x6/side
14 min alternating EMOM
- E: 10 yard sled push + 10 yard sled back pedal
- O: 30 seconds Strict L-Raise
16 minute alternating EMOM
- E: 30 seconds: Rope Climbs
- O: 30 seconds: Dips on P-bars
3 minute, 4 minute & 5 minute AMRAP
(2 minute rest after each amrap)
- 20 Double Unders
- 20 Swings Rx 53/35
- 20 Box Jumps Rx 20"
- 20 Calorie Row
Take a look around our Thanksgiving schedule for next week.
Normal classes will be held on Monday through Wednesday. The gym will be closed on Thursday so that our members and coaches can spend time with family and friends.
Friday we will have one class at 1230pm.
Saturday, November 24th at 9am will be our monthly community workout. Bring your family, friends, neighbors to join you in a workout at 9am. For new guests please arrive 10-15 minutes early to fill out a waiver.
posted on 11/15/2018