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)

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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
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COOL DOWN:

2-3 walk or easy bike
1:00 saddle stretch
1:00 seal stretch

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TUESDAY    NOVEMBER 25, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 box dips
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STRENGTH: Power Clean & Jerk 20 minutes to establish a 8 rep. number for Met.Con cycling/touch and go reps
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METABOLIC CONDITIONING :‍

"Elizabeth"
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21-15-9
Squat Clean (135/95) or 60% of your 1Rm Squat Clean
Ring dips

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COOL DOWN

2-3 walk or easy bike
1:00 scorpion or standing chest stretch each side
1:00 couch stretch each side

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‍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
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Warm up Handstand push ups

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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.

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THURSDAY   NOVEMBER 27, 2025

Happy Thanksgiving!

Gym Closed

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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

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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

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SATURDAY  November 29, 2025

OPEN GYM - Member's only

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