11.22.23

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
Set 1 – 8 reps @ 70%
Set 2 – 8 reps @ 75%
Set 3 – 4-6 reps @ 80%
Set 4 – 4-6 reps @ 85%
Rest as needed

*Finish out any failed strict press reps as Push Press.
*during rest intervals, get out the box and KBs

“Squeezers”
For Time:
30 Kettlebell Swings @ 24/16 kg
30 Toes to Bars
30 Kettlebell Swings @ 24/16 kg
20 Toes to Bars
30 Kettlebell Swings @ 24/16 kg
10 Toes to Bars
Time Cap: 12 minutes

Scaled:
For time:
30 KBS - 16/12kg
30 Kipping Knee raise
30 KBS
20 Kipping Knee raise
30 KBS
10 Kipping Knee raise
* 12 min cap

Beginner:
For time:
30 Russian KBS - 12/8kg
30 Supine Toes to Rig
30 Russian KBS
20 Supine Toes to Rig
30 Russian KBS
10 Supine Toes to Rig
* 12 min cap