11.25.24 Workout of the Day

Congrats to Amber B & Austin on completing the St. Augustine 1/2 Marathon this Sunday!

Thanksgiving Week Schedule
Monday: Regular Schedule
Tuesday: Regular Schedule (combined)
Wednesday: All morning classes & 1230 PM (combined)
Thanksgiving Thursday: 8 AM
Black Friday: Open Gym 5:30-10:00 AM
Saturday: Regular Schedule

Pre-Order Hoodies
Our annual pre-order hoodie sign up is on the whiteboard. We are running all pre-orders through Black Friday. All hoodies will be here by the second week of December.

Barbell
Strength
Snatch
5 sets: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat

Conditioning
Team of 2
4 RFT
100 Double Unders - synch
10 Rope Climbs - split
Rest 2 minutes

Interval
Conditioning
For time
10 Wall Balls (20/14) (10/9)
10 DB DL + 10 DB Lunges (50/35’s)
10 Calorie Row
20 Wall Balls
20 DB DL + 20 DB Lunges (50/35’s)
20 Calorie Row
30 Wall Balls (20/14) (10/9)
30 DB DL + 30 DB Lunges
30 Calorie Row
40 Wall Balls (20/14) (10/9)
40 DB DL + 40 DB Lunges
40 Calorie Row
50 Wall Balls (20/14) (10/9)
50 DB DL + 50 DB Lunges
50 Calorie Row

Female calories: 8-15-25-32-40
Run subs: 200m - 300m - 400m - 500m - 600m