First off, A Night for Melissa was amazing! Thank you to everyone who came out on Friday. It was the most people we’ve had in the gym in a long time! Melissa felt supported and the feedback was phenomenal. A number of people mentioned it was one of the few times they had been out of their house since March.
FRIENDSGIVING is another chance for us as a community to reinforce our connection with each other, remember the value of friendship and just relax a bit together. Significant others and family members are welcome.
If you have more questions talk to Analise or Steph Yang.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE | MAYHEM
Warm Up: 3 rounds
1 min easy bike
5/5 stepback lunges
10 Alternating V-ups
5 back squats (building as you go)
then 2 rounds
10 bend and bow
10 leg swings front, back, and side to side
10 PVC passthroughs
Strength: Back Squat
5 at 65%, 5 at 75%, 5+ at 85%
Toes to Bar (T1 sub v-ups)
60′ Double KB Front Rack Lunge 70/53 (T1 sub out for db’s and/or 20 step back lunges)
T1: Utilize above modifications
T2: As written
T3: first 30 TTB performed unbroken and with no double kip.
EXTRA WORK (for anyone who is feeling like burning extra cals, upping their game, or is peculiarly energetic today)
Skill focus: Ring Muscle Up transitions or Ring Dips
:30 work/1 min rest x 5 sets
2 min row for calories/1 min active rest (10 up downs during rest period)
:40 heavy D ball or Sandbag bear hug (above the waist)
10 Heavy D ball or Sandbag over the shoulder
After All 4 rounds
100 empty barbell bicep curls (5 min Cap)