11.13.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

Thursday Nov. 23rd - Thanksgiving Day
We will host one class at 10am - We encourage everyone to sign up for the Turkey Trot!
(Black Friday will be an abbreviated schedule of classes at 10am and Noon.)

Strength: Shoulder Press (2111 tempo)
Every 2:30, for 10 minutes (4 sets):
Set 1 – 10 reps @ 60%
Set 2 – 10 reps @ 65%
Set 3 – 8 reps @ 70%
Set 4 – 8 reps @ 75%
*% based off 5 RM
*Finish any remaining reps in the set as TnG split jerks.

"Unloaded"
For Time:
Row 50/40 calories
15 V-Ups
30 Push-Ups
15 V-Ups
20 Hand Release Push-Ups
15 V-Ups
10 Clapping Push-Ups
15 V-Ups
Time Cap: 12 minutes

Scaled:
For time:
50/40 cal row buy in
....into
15 Tuck-ups
30 On knee Push ups
15 Tuck-ups
20 Push ups
15 Tuck-ups
10 Hand release Push ups
15 Tuck-ups
*12 min cap

Beginner:
For time:
40/30 cal row buy in
....into
15 Tuck-ups
30 On knee Push ups
15 Tuck-ups
20 On knee Push ups
15 Tuck-ups
10 On knee Push ups
15 Tuck-ups
*12 min cap

Scaling:
- If needed substitute the row for:
- 50/40 cal Ski or C2 Bike
- 40/32 Cal Echo Bike