LIFT: FRONT SQUAT HEAVY! LOAD UP THE WEIGHT TAKE THE BAR OFF THE RACK ONTO YOUR SHOULDERS AND DO A HEAVY SET OF 5 REPS EVERY 90 SECONDS FOR 6 SETS TOTAL METCON: 20 MIN AMRAP WITH A PARTNER (I GO, YOU GO) DOUBLE KETTELBELL SWINGS 10 REPS DOUBLE KETTLEBELL CLEANS 8 REPS DOUBLE KETTLEBELL THRUSTERS 6 R...
HAPPY THANKSGIVING TO EVERYONE. IT’S SUPPOSED TO RAIN SO, NOT SURE ABOUT THE RUN BUT IF YOU WANT TO WORK BEFORE YOU STUFF YOUR CHUBBY FACES. HERE YOU GO. METCON: BIKE 15/10 CALORIES 10 BOX JUMP @24/20 10 WALL BALL @20/10 COMPLETE 10 ROUNDS FOR TIME
FOR THANKSGIVING WE’LL BE DOING A 5K RUN IF ANYONE IS INTERESTED. IF YOU WOULD RATHER TRAIN THE GYM WILL BE OPEN ALSO. METCON: EVERY 3 MINUTES COMPLETE 10/5 CALORIES ON THE BIKE 5 BURPEE BOX JUMPS @24/20 3 CLEANS @165/105 FOR 10 ROUNDS TOTAL
LIFT: BENCH PRESS 5 X 8 8 REPS EVERY 75 SECONDS METCON: EVERY 3 MINUTES FOR 5 ROUNDS 35 DOUBLE UNDERS BIKE FOR CALORIES 20/15
COVID CASES ARE ON THE RISE, WE ARE HEADING FOR ANOTHER LOCKDOWN. DO TO THE UPTAKE IN CASES, THERE WILL BE NO MORE HEAT IN THE GYM AND THE DOOR WILL BE LEFT OPEN TO ALLOW AIR FLOW WITH THE HOPES OF THE VIRUS FLYING OUT THE DOOR. SO WEAR THE APPROPRIATE CLOTHING TO THE GYM. LIFT: SWINGS 10 X 10 EVERY...