11.28.25 Workout of the Day

Happy 40th Birthday Tess!

Thanksgiving Week Schedule
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: All morning classes (combined) & 1230 PM Open Gym
Thursday: 8 AM (Annual “Triple 3”)
Friday: Open Gym 5:30-10:00 AM
Saturday: Regular Schedule

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

Barbell
Strength
Front Squat
3-3-3-3-3, building

Conditioning
AMRAP 6
5 sets
5 lateral burpees over bar
6 C&J (95/65)
-into-
Max calorie ski or row

-Rest 4 minutes-

AMRAP 6
4 sets
4 burpees to bar
8 calorie ski or row
-into-
Max bar muscle ups

Accessory Pump
3- 4 sets
10 KB Gorilla Rows
10 DB Arnold Press
100 m Single Arm DB OH carry

Interval
Conditioning
Team of 2, Leapfrog AMRAP 30
100 m sprint
6 lateral burpees over DB
10 DB Alternating DB Hang Snatch (50/35)

Accessory Midline & Pump
3- 4 sets
10 KB Gorilla Rows
1:00 minute plank
100 m Single Arm DB OH carry