Monday Nov 25 - Sunday Dec 1, 2025

Big news!  We are going to be moving to a new class and membership management software.  Over the coming weeks we'll be migrating everyone's membership from the current Mind Body system to a new one called Push Press.  You'll see some e-mails coming soon.  Please take a moment, when you see this e-mail from Push Press, to create a login, update your personal information, and add your payment information.  This shouldn't take you more than a few minutes, and will be greatly appreciated.

Monday Nov 25

 

Part A

 

Build up to a Heavy Back Squat

12-15 minutes

 

Part B

 

Every 3:00 (5 sets)

75 Double Unders

10 Bench Press (155/95)

 

Tuesday Nov 26

 

Part A

 

Build up to a Heavy Push Jerk

12-15 minutes

 

Part B

 

3 sets:

4:00 AMRAP

3 Box Jumps/Steps (30/24)

6/5 Calorie Air Bike/Row

1 Power Snatch (135/95)

-rest 2:00 between sets-

 

Wednesday Nov 27

 

Part A

 

Build up to a Heavy Deadlift

12-15 minutes

 

Part B

 

5 sets: (Every 5:00)

12/10 Calorie Row

15 Thrusters (45/35)

12/10 Calorie Row

10 Burpee over Rower

 

Thursday Nov 28

Happy American Thanksgiving!!

 

Part A

 

12 min class choice mobility

 

Part B

 

Teams of 2

AMRAP 30 Minutes

300ft Dumbbell Front Rack Carry 50s/35s

50/40 Calorie Air Bike/Row

300ft Synchro Lunge Walk

 

Share the workload on the carry and row, then do the lunges together

 

Friday Nov 29

 

Part A

 

5 rounds, 90 seconds of work/30 seconds of rest:

Level 1: 7 Burpees into max Bar Muscle Ups in the remainder of the time.

Level 2: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.

Level 3: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.

 

Score is the max total reps after 5 rounds (score does not include the burpees/up-downs)

 

Part B

 

“Rowing Helen”

3 Rounds

400m Row

21 Kettlebell Swings (53/35)

12 Pull Ups

 

Saturday Nov 30

 

Teams of 2

50/40 Calorie Row

50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)

50/40 Calorie Row

50 Deadlifts (225/155)

50/40 Calorie Row

50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)

50/40 Calorie Row

 

Sunday Dec 1

 

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 5,000m Row

*Goal is for this to slightly improve in pace but maintain Z2 Heart Rate.

In the remaining time:

1,000m Ski

30 Sec Wall Facing Handstand Hold

30 Sec L-Sit Hang Accumulated