Monday
10 RFT
100m Sprint
10 KB Swings
100m Sprint
10 Burpees
Rest :30
On Thanksgiving, we will be doing the Turkey Trot run instead of our regular classes! Register now at Fit Right for $15 or on race day for $20. Here's all the info! http://www.fitrightracing.com/turkey-trot/
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Tuesday
3 RFT
20 step ups alternating legs
20 T2B
20 shoulder presses (10 per arm)
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Wednesday
50 HRPU
100m sprint
50 killers (total)
100 m sprint
50 squats
100m sprint
50 frog thrusts
100m sprint
50 sit-ups
100m sprint
50 dips
100m sprint
wednesday
The 21 Day Sugar Detox is officially over!!! Woohoo! Great job to all of those who followed through for the full 3 weeks! I heard about some very positive changes that many of you saw and felt. Remember to slowly add some things back in little by little... Don't go overboard and binge on sugar today! Trust me, you'll regret it. But go ahead and have some grapes, or put your stevia back in your morning cup of coffee :)
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Monday
4 RFT
Run 400m
20 KB Swings
20 Thrusters
Thursday
4 RNFT
10 Ring Rows
10 HSPU
Then
4 x 800m runs, rest 2 min between runs
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Friday
21-15-9 (53/35)
Thrusters
Burpees
Shirts are in! If you ordered one, you can pick it up in class! :)
Tuesday
20 min AMRAP
3 Wall Walks
30 Killers
Run 400m
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Wednesday
100 DUs
90 Air Squats
80 DUs
70 Sit-Ups
60 DUs
50 KB Swings
40 DUs
30 Burpees
20 DUs
10 20m Sprints (run and walk back)
Monday
3 RNFT, AHAP
10 Bent Over Rows (5R/5L)
15 Dips
20 Good Mornings
25 Goblet Squats
-Then-
EMOM x 15 mins
5 Burpees
50m sprint
Thursday
Accumulate 2 min chin hang
Accumulate 2 min squat hold
-Then-
5 RFT
12 TTB
9 Pistols
6 HSPU
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Friday
10 Snatches (5R/5L)
20 Lateral Burpees over KB
30 Thrusters
400m Run
30 Thrusters
20 Lateral Burpees
10 Snatches (5R/5L)
Tuesday
4 RNFT, AHAP
12 Suitcase DL
12 Push Press (6R/6L)
-Then, for time-
21-15-9
Wall balls
Burpees
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Wednesday
4 Rounds of:
400m Run at 5k goal pace
Rest 1:1
-Then-
100 DU
Monday
1 min ME of each x 4 rounds
HRPU
Situps
KB Swings
10m Shuttle run
Rest
Score= total reps
The results are in! Our most improved member on the last assessment finished her final assessment a whopping 27.3% faster than her first assessment! She has been totally committed from the first day she joined us in August. Not only does she come to the 5am class consistently, she is usually the first one there AND she travels at least 30 minutes to get there! I've been so impressed with her determination... her awesome progress has been hard earned! And in the midst of all this training, she even manages to rescue lost kittens while she's running. Congratulations, Nikki Burr! As our member of the month, your November membership is on us :) Now hurry and get better... we've missed you this week!
Thursday
4 RNFT
30 sec ME Pullups, stop when form gets sloppy
4 TGU, AHAP (2R/ 2L)
-Then-
4 x 200m sprints
Sprint to 200m, walk back, then go again
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Friday
16 min AMRAP
10 Burpees
10 Mountain Climbers per leg
10 Squat Jumps