11.08.23

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 Pt 1: Shoulder Press (3011 tempo)
Every 2:30, for 10 minutes (4 sets):
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6-8 reps @ 75%
Set 4 – 4-6 reps @ 80%
*Based off 5 RM
*Finish any remaining reps in the set as TnG push jerks.
Then…
Strength Pt 2: For Time - Time Cap: 3:00
50 Shoulder Presses @ 45/35 lbs
*Adjust to complete in at least unbroken sets of 10 reps.

“Double Trouble”
12 minute AMRAP:
2 rounds
32 Single unders
16 alternating one arm DB snatches @ 50/35lb (22.5/15kg)
--
2 rounds
32 double unders
16 single arm DB power clean and jerks @ 50/35lb (22.5/15kg)
*clean and jerk is a single DB to the floor
*Perform both DB movements as 8 on one arm then 8 on the other

Scaled:
12 min amrap:
2 rounds
32 Single unders
16 DB snatch - 35/25lb (15/10kg)
--
2 rounds
32 Speed Steps (each step = 1 rep)
16 DB clean and jerk - 35/25lb (15/10kg)

Beginner:
12 min amrap:
2 rounds
32 Penguin Hops
16 DB snatch - 25/15lb (10/7.5kg)
--
2 rounds
32 Single unders
16 DB clean and jerk - 25/15lb (10/7.5kg)