HAPPY THANKSGIVING!
Gymnastics Day!
Two workouts, with a 10-15 min break and opportunity to recover and warm-up so you can give full effort and intensity.
Workout 1:
"Fran"
-8 min cap
21-15-9
-Thrusters
-Pull-Ups
95/65, PUs (Traditional Fran)
75/55, Assisted Pull-Ups
55/35, Ring Rows
Workout 2:
"Diane"
-8 min cap
21-15-9
-Deadlifts
-Handstand Push-Ups
225/155, Kipping HSPU (Rx Diane)
185/135, 1 Abmat HSPU
135/95, 1 Abmat on (2) 10# plates
95/65, Challenging Push-Ups
75/45, Challenging Push-Ups
Gymnastics Day! AMRAP 4 (0:00-4:00) -8 Deadlifts (weight 1) -12 Handstand Push-Ups (method 1) -16 alt. Box Step Ups 24/20 3 min rest (4:00-7:00) AMRAP 4 (7:00-11:00) -8 Deadlifts (weight 2) -12 Handst
When Coach is Talking... When coach is talking, you are not. When coach is talking, you are not moving around the room. When coach is talking, you are not putting away weights or getting out equipment
LIFTMAS TOMORROW!!!! Shoulder to Overhead Day! Push Press 3x5 -3x5 are at the SAME weight -From the floor (Clean it up) 0:00-5x30% 2:00-5x40% 4:00-5x50% 6:00-5x60% 8:00-5x70% 10:30-5x80% 13:00-5x80-85
