11.06.23

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!

Saturday, Nov. 11th @ 9am - CHAD 1000X Challenge
Hero Workout for Veteran's Day
This will be the only workout for this day with 3 Different Options.
Option 1 - In Teams of 2:
45 min AMRAP: Loaded Box Step Ups @ 20in box
Option 2 - In Teams of 2:
1000 Box step ups @ 20in box
Option 3 - Individual Challenge:
For time: 1000 Box Steps Ups @ 20" box

Thursday Nov. 23rd - Thanksgiving Day
We will be closed - We encourage everyone to sign up for the Turkey Trot!
(Black Friday will be a regular schedule.)

Strength: X Snatch Pull + X Squat Snatch
Every 2 minutes, for 10 minutes (5 sets):
Set 1 – 2.2 complexes @ 67%
Set 2 – 2.2 complexes @ 73%
Set 3 – 2.2 complexes @ 77%
Set 4 – 1.1 complexes @ 80%
Set 5 – 1.1 complexes @ 83%
*Format is 2 snatch pull + 2 snatch x 3 sets; then 1 snatch pull + 1 snatch x 2 sets; Rest 10 seconds between snatch pulls & snatches.
*Focus on strong vertical leg drive during pulls so that it carries over into full snatch.

“Back to the Wall”
For Time:
10 Wall walks
50 Back Rack Reverse Lunges @ 95/65 lbs
30 Kipping Handstand Push-Ups
Time Cap: 9 minutes
*stationary lunges
Masters RX: 75/55lb (34/25kg)
Advanced: Strict HSPU

Scaled:
For time:
10 Scaled distance wall walks
50 Barbell back rack lunge steps - 75/55lb (35/25kg)
30 Hand release Push ups

Beginner:
For time:
30 Plank Shoulder taps (15/side)
50 DB Lunge steps - 25/15lb (10/7.5kg)
30 On Knee push ups