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November 24th - 29th, 2025
MONDAY NOVEMBER 24, 2025
2:00 bike/row/ski/run
2 Rounds
4 Inch worms with seal and down dog
8 Samson stretches
8 light DB presses each arm
8 deadbugs
STRENGTH: Single Arm Dumbbell Three-Point Row
8 - 8 - 8 - 8
Building as heavy as possible each arm (heavier than 10 rep Nov. 3)
METABOLIC CONDITIONING:
Complete as many rounds as possible in 12 minutes of:
20 AbMat/GHD sit-ups
10 left-arm overhead lunges (50/35)
10 right-arm overhead lunges
COOL DOWN:
2-3 walk or easy bike
1:00 saddle stretch
1:00 seal stretch
TUESDAY NOVEMBER 25, 2025
WARM UP
2:00 run/bike/row
2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 box dips
STRENGTH: Power Clean & Jerk 20 minutes to establish a 8 rep. number for Met.Con cycling/touch and go reps
METABOLIC CONDITIONING :
"Elizabeth"
21-15-9
Squat Clean (135/95) or 60% of your 1Rm Squat Clean
Ring dips
COOL DOWN
2-3 walk or easy bike
1:00 scorpion or standing chest stretch each side
1:00 couch stretch each side
WEDNESDAY MASH UP NOVEMBER 26, 2025
Warm up:
2:00 run/bike/row/ski
1 round
10 bootstrappers
10 PVC passthroughs
10 single arm DB high pulls
10 single arm DB presses
10 arch/hollow swings
Warm up Handstand push ups
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
20 alternating DB Snatches (50/35)
10 Handstand push ups/Box HSPU/Hand release push ups
AMRAP 8 minutes of:
30/20cals Echo bike
10 pull-ups
AMARPA8 minutes of:
10 Burpees over the rower
10 Cal. Row
*Rest 4 minutes between workouts.
THURSDAY NOVEMBER 27, 2025
Happy Thanksgiving!
Gym Closed
FRIDAY NOVEMBER 28, 2025
OPEN GYM
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 hips down push ups
Optional Metcon: Clean Your Plate!
With a plate of choice: 15-25-35-45#
For Time:
40 Squat press outs
40 Ground to overhead
40 Burpee to plate
40 Russian twists
30 Squat press outs
30 Ground to overhead
30 Burpee to plate
30 Russian twists
20 Squat press outs
20 Ground to overhead
20 Burpee to plate
20 Russian twists
10 Squat press outs
10 Ground to overhead
10 Burpee to plate
10 Russian twists
SATURDAY November 29, 2025
OPEN GYM - Member's only