Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Push Press.
Push Press 5-5-5-5-5
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“Poultry Express”
Complete the following for time
30 x Thrusters (95/65lbs)
30 x Bar Facing Burpees
30 x Pistols
30 x Back Extensions
30 x Front Shoulder Raises (40/20lbs)
30 x Box Jump Overs (24/20″)
30 x Windshied Wipers (95/65lbs)
30 x Calorie Row
Notes: Today’s workout will have a strict 18:00 time cap.
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5RM Push Press: 145 x 5
Poultry Express: 150 reps/18:00 time cap
“Push Press 5 RM”” 115# x 5
“Poultry Express” : 4 Windshield Wipers (65#/30# 24″) : 184 Reps
Push Press: 125 x 5
Poultry Express: Made it through 7 of the windshield wipers.