Please note
There will only be 1 class at 830 on Thursday as well as Friday
Saturday we will be at Charles Park for the 4th annual Turkey Trot in honor of Matt
Happy thanksgiving Everybody
Warm up
10 calorie row
5 inch worm push ups
5 cal row as fast as possible
5 burpees
Strength
Build a heavy
4 power cleans + 1 jerk
Conditioning 20 minute cap
CFT with a partner
IGOUGO for 10 rounds each
3 bar over burpees
2 power cleans
1 jerk
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
