Week of November 24th, 2025

THERE WILL BE A REVISED SCHEDULE THIS WEEK AS I AM AWAY FOR THANKSGIVING. PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASSES IN VAGARO!!!

Monday, November 24th- Back Squat Cycle Day 35

A. Back Squat

*compare to 11/14/25

B. 15 min AMRAP:

5 left arm db thrusters

5 right arm db thrusters

10 Russian kb swings

10 plate OH sit-ups

Tuesday, November 25th

THERE WILL ONLY BE OPEN GYM FROM 7-9AM TODAY, NO 12PM CLASS

A. 10 min EMOM:

1 Bench Press

*compare to 11/4/25

B1. DB Bench Press

3x12

B2. Pendlay Row

3x8

C. “Run the Rack” bicep curls

10 reps each weight

*1 min rest between sets

D. Tabata:

Diamond Push-ups

E. Pinch Grip Plate Hold

*accumulate 2 min in as few sets as possible

Wednesday, November 26th- Overhead

THERE WILL ONLY BE AN 8AM AND 12PM CLASS TODAY

A1. Strict Press

3x8

A2. Lateral + Frontal Raise 

3x16 (8 each, alternating)

B. 30 on, 30 off, 4x (16 min)

1. Battle ropes

2. Push-ups or Ring dips

3. Double unders

4. Weighted forearm plank

Thursday, November 27th

STUDIO IS CLOSED FOR THANKSGIVING

Friday, November 28th- Hinge/Single Leg

THERE WILL ONLY BE A 12PM CLASS TODAY

A1. Suitcase reverse lunge

5x16 (8/leg)

A2. Tempo Pull-ups

5x5 @51x2

B. 5 RFT:

10/8 cal row, 10/8 cal ski, 8/6 cal bike

10 dual hand kb squat cleans

Saturday, November 29th- Endurance

THERE WILL ONLY BE A 10AM CLASS TODAY

With A Partner

30 min AMRAP:

100 burpees

100 box jumps

100 plate G2O

100 tuck-ups

*partition as desired