11.17.23

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: Every 2 minutes, for 8 minutes (4 sets):
8-10 Dumbbell suitcase ATG split squats (2020 tempo)
*8-10/side
*Front foot slightly elevated - light/moderate load working end ranges

Every minute for 20 minutes (5 rounds):
Minute 1 - Max Double-Unders for 20 seconds
Minute 2 - Max Power Snatches for 20 seconds @ 115/75 lbs
Minute 3 - Max Bar Facing Burpees for 20 seconds
Minute 4 - Max Front Squats @ 115/75 lbs

*Every round, add 10 sec of work
- round 2 :30 sec
- round 3: 40 sec
- round 4: 50 sec
Masters RX: 105/70lb (48/32kg)

Scaled:
16 minute alternating emom
Min 1: 20 sec max effort Single unders
Min 2: 20 sec max effort Power Snatch 95/65lb (43/30kg)
Min 3: 20 sec max effort Bar Facing Burpees
Min 4: 20 sec max effort Front Squats 95/65lb (43/30kg)

*Every round, add 10 sec of work
- round 2 :30 sec
- round 3: 40 sec
- round 4: 50 sec

Beginner:
16 minute alternating emom
Min 1: 20 sec max effort Penguin Hops
Min 2: 20 sec max effort DB Power snatch - 35/25 (15/10kg)
Min 3: 20 sec max effort bar facing burpees (step over the bar)
Min 4: 20 sec max effort Goblet Squats - 35/25 (15/10kg)

*Every round, add 10 sec of work
- round 2 :30 sec
- round 3: 40 sec
- round 4: 50 sec