SATURDAY WORKOUT

Let's have a little fun with a team workout. A little incentive today… the members of the fastest team get radio control for any class they attend for the next week. :-)

In teams of 3:

3,000m Row

1,000 Single Unders

500 Air Squats

*One person will be Rowing at all times, it will be up to your team when to switch out. Only TWO team members may work at a time, including the person on the Rower. We will try to make the teams as evenly matched as possible.

MONDAY WORKOUT

Every Minute On The Minute for 10 Minutes:

2 Deadlifts @ ~70%

*You will be fast and efficient with these, but you are not allowed to use any excessive bouncing off of the floor; you must reset for each rep. No, it's not super heavy, and it shouldn't be; your strength will go up without needing to max out every time you load up for Deadlift. Today we are working on generating some power, using speed, but still striving for excellent technique.

Then...

As Many Rounds As Possible in 10 Minutes of:

5 Chest2Bar Pull-ups

10 Hand Release Push-ups

15 Air Squats

*There will be NO Butterfly Kipping allowed for today's workout. :-) Your goal should be to try and get around 7 - 10 Rounds, or possibly more, so scale as needed. We would ideally like to see everyone get a minimum of 5 or 6 Rounds, scaled properly. 

MONDAY

In teams of 2...

12 Rounds of:

15 Air Squats
20 Sit-ups
25 Double Unders

*Teammates will alternate rounds, with each completing a total of 6. You may help your teammate accomplish any of the movements more quickly, as long as the movement standards are still met. For example: You may assist them with their Sit-ups if they begin to fatigue. The alternative if you cannot do Double Unders, is 50 Single Unders per round. You may use an AbMat and/or weight your feet for the Sit-ups.

**CHECK OUT THE THANKSGIVING POST BELOW!!!**