Great start to the new cycle guys! Stay on track, schedule your training and make it a priority during this season of getting things done, family time and hectic weeks!
UPCOMING EVENTS!
Thanksgiving Schedule:
WEDNESDAY = Normal but No 7pm Class
THURSDAY = 9am ONLY
Friday = 830 and noon ONLY
December 1 – Peak Christmas Party!! We’re going to start with dinner at Aqua Terra in Downtown Buford and then head over to 37 Main for a Bon Jovi cover band!!! We’ll get dinner after the SEC Championship Game, don’t worry!
Monday
Box squats find a 5 rep max – in between do 5-10 box jumps
then do 1 set of 5 Front Squats @ 73%
OR Auxuliary Strength
20 min AMRAP
Fitness
20 Front rack KB reverse lunges
20 box jumps
20 v-ups
Health
20 reverse lunges
20 box step-ups
20 sit-ups
Tuesday
Snatch no feet find max then 1 set of 8 @ 80% of that max
OR Auxuliay strength
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Stationary Dips
Station 3 – 25/15 Calories of Assault Bike
Station 4 – 15 Leg Raises @ 2111
Station 5 – 10 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Wednesday
Strict Press 3 sets of 12 @ 45%
superset with 5-10 pull-ups
OR Auxuliary Strength
Hero Joshie
Fitness
21-21-21
DB Snatch Right
Strict pull-ups
DB Snatch Left
Strict pull ups
Health
21-15-9
Goblet squat
Ring rows
DB thrusters
Ring rows
Joshua Whitaker | Age 23 | Long Beach, CA
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 200
Thursday
9AM WORKOUT ONLY!
HAPPY THANKSGIVING!!
Wobble before you Gobble
in teams of two
11 rounds
150 m row or 10 cal bike each (while the other person is holding a wall sit)
22 wall ball throwing sit-ups
22 wall balls over the pull up bar
22 push-ups (while the other person holds plank)
200m run together with the wall ball
Friday
Conventional DL 5×5 @ 40-65% stay light, just work on form
superset with :30-1 min plank
OR Auxuliary Strength
in team of two
4 rounds (each person must run and row 4 times)
one person runs 400/200m while the other rows until the runner gets back
then (after the 4 rounds)
100 total burpees!
your score will be total meters rowed+time for burpees
Saturday
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 45 minutes of:
1000 Meter Row
100 Kettlebell pr Dumbell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses
