This week will be a normal schedule, but next week we will have our Thanksgiving holiday. I will let you know if there are any changes other than closing the gym on Thursday. Please be safe this season! The Covid pandemic is certainly not yet over. If you have been exposed to someone who tests positive, please let me know as soon as you find out. The last thing we want to do is spread a disease around to friends who are trying to make themselves healthier by working out. Keep wearing your masks into the gym and only taking them off when you are in the place you are going to workout with all of your equipment, hopefully away from everyone else.
MONDAY 11-16-20 3 Rounds for time: 500 meter Row 50 Double Unders 1K Bike 20 Med Ball Cleans TUESDAY 11-17-20 Strength WOD: Deadlift 75%,85%,95% (5-3-1+) then: AMRAP in 15:00 5 Atlas Stones shouldered 15 Wall Balls 1 Rope Climb WEDNESDAY 11-18-20 5 Rounds for time: 10 KB Snatch (alt) 20 Lateral KB Swings (10 one way, 10 back) 10 Goblet Squats 200' Farmers Carry (change hands after 100') THURSDAY 11-19-20 Strength WOD: Shoulder Press 75%,85%,95% (5-3-1+) then: In 10:00 complete 100 Burpees or your choice of the following substitutions. Each substitution will be worth a set number of Burpees, as listed: 1 Burpee = 10 Jumping Jacks 1 Burpee = 3 Double Unders, or your scale of single unders 1 Burpee = 5 Push-ups 1 Burpee = 5 Sit-ups 2 Burpees = 1 Burpee Box Jump 2 Burpees = 3 C2B Pull-ups FRIDAY 11-20-20 In 4 4:00 rounds complete: 400 meter Run and Max Reps Pull-ups Rest 1:00 400 meter Run and Max Reps Clean and Jerk Rest 1:00 400 meter Run and Max Reps Pull-ups Rest 1:00 400 meter Run and Max Reps Clean and Jerk SATURDAY 11-21-20 Open Gym at 8am and 9am Yoga at 9am