11.24.23

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!

Friday Nov. 24th - Black Friday
(Black Friday will be an abbreviated schedule of classes at 10am and Noon.)

Strength Part 1: Pulling Strength Progressions
Advanced (Can do consistent CTB):
EMOM x 8:
Min 1-4: Progressive Butterfly Pull-Up - Building in momentum reaching chest to bar by the 4-5th rep
Min 5-8: 20 sec AMRAP CTB Pull-Ups, Butterfly/speed focus

Intermediate (Consistent pull-up, want better CTB):
EMOM x 8:
Min 1-4: 2-5 High Pull Kipping Pull-Ups, with emphasis on pulling high
Min 5-8: 15 sec AMRAP CTB Pull-Ups, kip or butterfly style, member choice

Beginners (with less than 3 pull-ups):
EMOM x 8:
Min 1-4: Hollow/Arch Holds - 20-30 sec AMRAP with 1 sec pause
Min 5-8: 2-4 Banded Kip Pull-Up with Slow Controlled Eccentric, control chin over bar, then 2-3 second eccentric back to hang, leading into next rep

Strength Part 2: For Everyone
EMOM x 6 alternating:
- Min 1: 2-3 Supinated Strict Pull-Ups - Weighted regressed down to feet assisted w/ eccentric, make these tough
-Min 2: 20 sec Tuck Front Lever Hold - Regressed down to Hollow Body Overhead Plate Lifts
-Min 3: 30 sec AMSAP Chin Over Bar Hold - Pronated, accumulate as much time as possible in 30 sec window

“V02”
As Many Rounds and Reps as possible in 10 minutes:
Echo Bike 15/12 calories
50 Double-Unders

Scaled:
10 min amrap
15/12 cal Echo Bike
75 Single unders

Beginner:
10 min amrap
12/9 cal Echo Bike
50 Penguin Hops

Scaling:
- For alternatives to Biking:
- 18/15 Cal Row, Ski or Bike erg.
- 15 Burpees
- Preferred to stay away from running today due to volume from yesterday and bounding with the jump rope.