It is Thanksgiving week. Remember we have limited hours on Thursday and Friday. Other than Olympic Lifting being cancelled this Wednesday, our schedule remains the same Monday through Wednesday, Saturday and Sunday.
A big CONGRATULATIONS to Danielle, Joe, Brandon, Jess, Sam, Travis, Diem and Mike for their work at Gobblers and Gobblettes on Saturday. You all made QCC very proud!
Monday:
Back Squat: 3-3-3-3 @ 70%
5 Min AMRAP
Burpee BJ Overs, 24/20
Rest 5:00
4 Min AMRAP
10 Meter Shuttle Runs (1 foot must cross the line at each turn around)
Rest 4:00
3 Min AMRAP
Power Cleans, 155/105
Rest 3:00
2 Min AMRAP
Wallball Shots 20/14 to 10′
Rest 2:00
1 Min AMRAP
Max Unbroken Pull ups
Additional Work:
Snatch: 2@60%, 2@65%, 3×2@70%
Snatch Pull: 3-3-3-3 @ 80%
Tuesday:
Weighted Dips: 6-4-2-2
Weighted Pull-ups: 6-4-2-2
2k Row
Wednesday:
Front Squat: 3-3-3-3 @ 70%
For time:
15 Muscle Ups
12 Overhead Squats 185/125
9 Muscle Ups
6 Overhead Squats
Additional Work:
Clean and Jerk 2@60%, 2@65%, 3×2@70%
Clean Pull: 3-3-3-3 @ 80%
Thursday:
Happy Thanksgiving! We are open 11am – noon
Turkey Burn
5k Run, with 20lb weight vest
After each lap, 2 rope climbs
Friday:
Limited hours today. 10-11am
Barbara (post-Turkey burn)
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds
Saturday:
In teams of 2:
4 Rounds:
20 Single Arm DB Squat Snatch, 70/50 (10 per person, 5 per arm)
200m Run together
3 Rounds:
20 Single Arm DB Squat Snatch, 70/50 (10 per person, 5 per arm)
400m Run together
2 Rounds:
20 Single Arm DB Squat Snatch, 70/50 (10 per person, 5 per arm)
600m Run together
Additional Work:
Track:
3 rounds of:
800m-600m-400m-200m
1 min rest between distances
3 min rest between rounds
For time:
20 Thrusters 135/95
Rest 3 min
15 Thrusters 185/135
Rest 3 min
9 Thrusters 205/145
