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Blog Monday 11.19.2018

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Monday 11.19.2018

  • by rbwrv
  • November 18, 2018

Monday 11.19.2018

Class Times: 5:30am, 9:00am, 4:00pm, 5:30pm    Open Gym 8:00-9:00am

Our schedule will be reduced THIS WEEK (Nov 19-23)  as follows:
Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Wednesday- 5:30am, 9:00am, Open Gym 8:00-9:00am
Thursday- NO CLASS – Happy Thanksgiving
Friday- Open Gym 4:00pm-6:00pm
Beginning November 26th, we will discontinue our 8:00am & 6:30pm classes until January 22nd. There will still be Open Gym from 8:00am-10:00am

WARM UP
200m Run
10 Kossak Squats
10/10 Hip Circles
10/10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep

STRENGTH:
Warm- Up Sets:
1x 10 reps @ 40% of Work Set
1x 8 reps @ 60% of Work Set
1×5 @ 80% of Work Set
* 3 minute rest
Work Set:
20 Reps of Back Squat @ + 5-15lbs from last week
(OR 50% 1RM if you missed last week)

CONDITIONING
5x 2:00 Rounds-
20 Calorie Row
then Max Reps Burpee to Plate 45/25#
* rest 1 minute between rounds

ACCESSORY
Quad Smash

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