THANKSGIVING WEEK SCHEDULE
Wednesday 22nd – Normal schedule except No 7PM Class
Thursday 23rd, Thanksgiving Day – 9am and 10am ONLY
Friday 24th – 9am, 10am and 11am
Saturday 25th – Normal class schedule

PART 1:

FITNESS

5 RNFT

A1. Back Squat 5-8 Reps @ 2111

A2. Strict Pullup 5-8 Reps @ 2111

For the pullups, use band assistance or perform the same amount of
reps as negatives

SPORT

The goal is to add 10 lbs to Back Squat from Last Week.

There are 2 Rep Schemes to Choose from based on your score from the
85% NME Test (neuromuscular efficiency)

Option 1: If you scored between 1-5 Reps Choose

5-4-3-5-4-3

Option 2: If you scored between 6-10 Reps Choose

8-6-4-8-6-4

A2. Strict Pullup

Alternate Sets between your Back Squats. Choose the same rep scheme
that you are using for your squats.

For example:
Perform 5 Back Squats then perform 5 Strict Pullups – 4 Squats and 4 Pullups…

Add weight to the pullups to match the prescribed reps

PART 2:

FITNESS

With a Partner. P1 works for 30 sec on AB. P2 works for 30 sec on DUs.
P1 works for 30 sec on Burpee No Jump.

12 Min AMRAP of:
30 sec Assault Bike
30 sec Double Unders or Singles
30 sec Burpee No Jump

SPORT

6 Individual Rounds of:
6 C2B Butterfly Pullups
11 DB Thrusters 50/35

Rest 60 sec between each round

COACH LED COOLDOWN