11.18.23

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 minute for 10 minutes (5 rounds):
Minute 1 - 2-3 Strict Chest-to-Bar Pull-Ups
Minute 2 - Max Muscle-Ups for 20 seconds
Shown EMOM is for advanced athletes that can do ring muscle ups

Beginners (with less than 3 pull-ups):
EMOM x 10:
Min 1: 3-5 Band Assisted Strict Pull-Up
Min 2: 5-15 sec Bent Arm Hang (90 degress) + 20 Sec Arch Body Hold

Intermediate (Consistent pull-up, want better CTB):
EMOM x 10:
Min 1: 4-6 Strict Pull-Ups, pulling as high as possible
Min 2: 6-8 Feet Supported Butterfly Pull-Ups
(working pattern & range of motion w/ control)

"#tttThrowdown with Partner"
14 minute AMRAP:
In Teams of 2:
11 TTB
9 Hang Power Clean @ 135/95lbs (61/43kg)
7 Strict HSPUs
- alternate movements per person

Masters RX: 115/80lb (52/36kg)

Scaled:
14 min AMRAP:
11 Kipping Knee to Chest
9 Hang Power Cleans @ 95/65lbs (43/30kg)
7 Kipping HSPUs
- alternate movements per person

Beginner:
14 min AMRAP:
11 Abmat sit ups
9 DB Hang Power Clean @ 25/15lb each (10/7.5kg)
7 DB Push Press @ 25/15lb each (10/7.5kg)
- alternate movements per person