11.14.23

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.)

Skill: Bar muscle up skill
15 minutes progressing through "BMU Swing Steps"
1. Jump to pike - from box
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
*note: each step adds onto the previous one. Focus on not skipping the previous step as you add the next.

5 min emom:
Advanced 4-7 bar muscle ups
Intermediate: 1-3 bar muscle ups
Beginner: 1 negative bar muscle up OR 2-3 negative pull ups

"Charge!"
5 sets - On a 90 sec running clock:
12 box jump overs @ 24/20" - step down
Max rep shuttle runs
--rest 90 seconds--
*goal is to have about 60 seconds to run

Scaled:
5 sets - On a 90 sec running clock
12 box Step overs @ 24/20" - step down
max rep shuttle runs
rest 90 sec
- goal is to have about 60 seconds to run

Beginner:
5 sets - On a 90 sec running clock
10 box Step overs @ 20/16" - step down
max rep shuttle runs
rest 90 sec
- goal is to have about 60 seconds to run

Scaling:
- If you do not have space for shuttle runs you can perform an AMRAP for cals on any machine.