Programming for Nov. 23 to Nov. 27, 2015

Announcements:

Please remember to sign in for 5:30am and 9:30am classes. Cut off times for signing in are 1 hour before the class starts.

Thanksgiving Schedule: 

Thursday, November 26, 2015- Gym CLOSED.

Friday, November 27, 2015- We will be open from 4:00pm to 7:00pm ONLY. No morning classes.

NOTICE:

We will shift to Individual Programming as of December 1, 2015. Please email me at info@traindivergent.com to set up a time to meet with me about your programming or find me in the gym. We will review your goals, workout frequency and nutrition. 

Programming this week:

Monday
23-Nov

Back squat @30X1-3-3-3; sets across (sets across means you do each of the 3 sets with the same weight)
+
35 Minute AMRAP
12 Wall Balls
12 V-Ups
12 Box up and over
40 Double Unders

Tuesday
24-Nov

12 Minute EMOM
odd- 12 HR Push Ups
even- 12 KBS
rest 2 min
12 Minute EMOM
Odd- 8-10 pull ups
Even- 10 KB Goblet Reverse Lunge
rest 2 min
12 Minute EMOM
odd- AMRAP burpees
even-rest
rest 2 min
12 Minute EMOM
odd- 16jumping lunges
even- 1/1 TGU

Wednesday
25-Nov

Front Squat- 3- 2-1-1
Strict Press- 8-8-8-8- sets across
+
1 Min Sprawls
1 Min Row
1 Min AD
1 Min Plank
1 Min Sit Ups
x 6-8

Thursday
26-Nov

Elk Grove Turkey Trot 5k/10k or Rest -GYM CLOSED. Sign up for Turkey Trot here.

Friday
27-Nov

Gym Open 4-7pm only today! No morning classes.
10,9,8,7,6,5,4,3,2,1
KBS
Thruster
Pull Up
Burpees