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Back Squat (15:00 Block)
5x5 @ 30x1 Tempo
*Rest 2:00 Between Sets*
40 Double Unders
20 Air Squats
10 Sumo Deadlift Highpulls (95/65#)
Week of Thanksgiving!
Weekly Movement Forecast
M- Tempo Back Squats
T- Close grip bench press + Team of 2 WOD (Shuttle runs + Push/Pull)
W- Bulgarian Split Squats + Wall Sits / Time Trial Surprise
TH- Turkey Turkey WOD
F- EMOM SweatFest Post Holiday Special
TEMPO BACK SQUATS
Rolling into a new cycle here with tempo squats, the focus of this cycle will be on the descent of the squat. We will build strength through this cycle but also learn how to engage the midline and keep the body solid as we pass through below parallel before driving to stance.
CLOSE GRIP BENCH + STRICT PULL-UPS
Little pump cycle! Working our way back into some bench press for this one, and we are prescribing a close grip. Close grip should allow for a better transfer over to movements like push-ups. Supplementing the bench will be our continued strict work with pull-ups. Remember to keep trying a more challenging scale on these, you’ll never know what your capable of until you try.
BULGARIAN SPLIT SQUAT + WALL SIT
This cycle should be fun! Mixing things up getting after single leg work and static holds. Kettlebells will be the primary piece of equipment used, and we hope to see a great transfer of strength over to the squats once we complete our time with this cycle.
Gobble gobble! For our WOD this year we will be completing 3 x 10 minute AMRAPS. Come in and get a fun, sweaty, and safe WOD before the face stuffing begins
POST TURKEY DAY
Well, we all know what this day feels like. This day will consist of a couple of EMOMs, and the goal is just to move! Come in and get a little sweat, and try to forget about all the crap you put into your system the day before.