11.09.23

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.)

“Carry, Spin, Hold”
As Many Rounds and Reps as possible in 25 minutes:
Single Arm Kettlebell Suitcase Carries 200 meters
Echo Bike 25/20 calories
Body Saw Planks for 30 seconds
*100m/side for suitcase carry

Scaled:
25 min amrap
200m single arm KB suitcase carry (100m per arm) (24/16kg)
25/20 cal EB
30 sec body-saw plank

Beginner:
25 min amrap
200m single arm KB suitcase carry (100m per arm) (16/12kg)
25/20 cal EB
30 sec body-saw plank

Strength - For Quality:
12-10-8-6-4-2 Reps:
V-Up
Split Stance Single Arm Russian KB Swing @ 53/35 lbs
Diamond Push-Up
*reps are per side for KB swings

Scaled Version:
For quality:
12-10-8-6-4-2
Tuck-Ups
SA Spit Stance Russian KB Swing - 35/26# (reps/side)
On knee Diamond Push-Ups
*10 min cap