Rest Day

Sunday, November 22, 2020

Pictured above: Jonathan C at the Clearwater Beach Brawl

THIS IS AN INTENTIONAL DELOAD WEEK

MONDAY

1. PAUSING BACK SQUATS
5 Sets, resting as needed between sets
1 Pausing BS, 2 seconds pause at bottom
2 BS
After each set perform 30% ME string HSPU (tested last Mon.)
Set 1 55% of 1RM BS
Set 2 60%
Set 3 65%
Set 4 70%
Set 5 75%

2. DRIFT AWAY
AMRAP 15’
37/26 Cal Bike or 50/35 Cal Row
50 Single DB HC&J 50/35*
50 Single DB reverse lunges 50/35
50 DL 205/145

TUESDAY

1. SHUFFLEBOARD
For time:
800m Run
25 Thrusters
25 C2B Pull ups (15x)
800m Run
25 OHS
25 T2B
800M Run
25 FS
25 Pull ups
BB: 95/65
Cap: 25 minutes

2. HSW SKILL PRACTICE 
5-7 Minutes practicing your HSW progression

WEDNESDAY

Box is closing after the 9am class. Get in early to train!!

1. DOCE
3×4:00 AMRAPS, 4:00 rest
27/21 Cal Row or 21/15 Bike, or 400M Run
21 PC
15 Burpee BJO 24/20
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

2. HANG SQUAT SNATCH COMPLEX
5 Sets:
1 Pausing high hang squat snatch (pockets)
1 Pausing hang squat snatch (knees)
1 High hang squat snatch
1 Hang squat snatch

THURSDAY

Closed for Thanksgiving.

FRIDAY

Open regular hours today!!
CLOCK STARTS AT TOP OF HOUR AND CYCLES IN 60 MIN CYCLES. BE ON TIME READY TO RUN AT H:00 IN ORDER TO RX THE FULL 10K

RUN!
For time:
H:00 10k run, 60 minute cap
H:00 5 mile, 60 minute cap
H:15 5k, 45 minute cap
H:15 2 miles, 30 minute cap
H:15 1 mile, 20 minute cap
Row subs posted at box

THANKSGIVING HOLIDAY SCHEDULE

Wednesday, November 25th
Open regular class times from 6am to 10am. Legends at 10am and then we will close for the day.

Thursday, November 26th
CLOSED FOR TURKEY DAY

Friday, November 27th
Regular hours: Bring your running shoes, headset and whatever else you need to PR your 10K, 5 mile, 5K or 1 mile today!

Saturday, November 28th
8am: Open Gym
9am: Coach Nic’s Team WOD