Monday, nov 20
Holiday Hours:
Monday: Open Thursday: CLOSED Saturday: Open
Tuesday: Open Friday: CLOSED Sunday: Open
Wednesday: Open
Strength:
Back Squat 1x20 Use the heaviest weight you can for the set.
Athlete Instructions
Complete on a 10 min clock.
Increase 5-10 lbs from last week.
"Pop Rocks"
Alt EMOM 20 mins: Row Calories, Thrusters, Echo Bike Calories, and Rope Climbs
Every 1 min for 16 mins, alternating between:
16/13 Row Calories
15 Thrusters, 95/65 lbs
15/11 Echo Bike Calories
3/2 Rope Climbs
-- then --
1 round, 1 min per station, for max reps of:
Row Calorie
Thruster, 95/65 lbs
Echo Bike
Calorie Rope Climb
Athlete Instructions
We are going to be hitting a set amount of reps from min 1 until min 16 with the goal of holding at roughly 85% effort until we hit the last round on each movement. The last round will be max reps on each station with the goal of finishing strong and adding 1-4 reps on each movement.
L2: Every 1 min for 16 mins, alternating between:
13/10 Row Calories
12 Thrusters, 95/65 lbs
12/9 Echo Bike Calories
2/1 Rope Climbs
L1: Every 1 min for 16 mins, alternating between:
13/10 Row Calories
10 Thrusters, 75/55 lbs
12/9 Echo Bike Calories
3 Pull-to-Stands