Phone: (813) 440-8882

Saturday November 16th

15
Nov

Saturday November 16th

That Turkey Sandwich 5k is coming up real fast, get in and get those practice runs done!!

8am Endurance: Run or Row 5k
(Do the run if you are planning on running Thanksgiving morning)

9am Mobility

10am Workout:
SOLO VERSION
21 Dumbbell Push Press, 50/35
21/15 Bike Calories
15 Dumbbell Push Press, 50/35
15/11 Bike Calories
9 Dumbbell Push Press, 50/35
9/6 Bike Calories
— Rest 5 mins —
15 Strict Ring Dips INT-Kipping/Banded Dips BEG-Bench Dips
15/10 Bike Calories
12 Strict Ring Dips
12/8 Bike Calories
9 Strict Ring Dips
9/6 Bike Calories
— Rest 5 mins —
12 Chest-to-bar Pull-ups or Any other Pull Up Progression
12/8 Bike Calories
10 Chest-to-bar Pull-ups
10/7 Bike Calories
8 Chest-to-bar Pull-ups
8/6 Bike Calories

IF YOU WANT TO DO THIS WITH A PARTNER YOU WILL DOUBLE ALL OF THE REPS. THE MOVEMTNS AND SET UP WON’T CHANGE.
–Coaches Notes:–
If we have to we can adjust it SOME of the groups going through on the rower but WE WILL FILL THE BIKES FIRST.
Here are the breakdowns for the times you should aim for
All sections as RX times:
6:00 or less for the dumbbell push press / bike.
5:15 or less for the strict ring dip / bike.
3:40 or less for the chest-to-bar pull-up / bike.
When Adding Progressions time / rounds:
(consider scaling if this seems unrealistic)
8:45 or less for the dumbbell push press / bike.
7:30 or less for the strict ring dip / bike.
5:15 or less for the chest-to-bar pull-up / bike.

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