Thanksgiving Schedule
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes

IA Hoodie Pre-sale is going on NOW until December 3rd. Click the link in the blog to add your name to the list.

IA Challenge Weakness Work will be in class on Tuesdays and posted on the blog on Thursdays for you to complete on your own.


Strength


Sumo Deadlift 5/5/4/4/3/3
**Build in load


Metcon


10 Pull ups 
30 Double Unders 
10 Sit ups

10 Min AMRAP 

Fitness: Seated Barbell Row 
Performance: Pull up 
Open: Chest to Bar 

Athletes: We start with a heavy pull from the ground and finish with pulling our body weight for a 10 minute piece. Heavy loads and body weight work make for a balanced day. 


IA Challenge Weakness Work

We will post weakness work every week on Thursday (in addition to our class work on Tuesday).  It should be something you try to complete before next Thursday.  It should take 10-15 minutes and can be done before or after class. 

Pull ups – 30 slow negatives 
Toes to Bar – 8 Min EMOM (max set, focus on form)
Doubles – 10 minutes of practice 
HSPU – 8 min EMOM (holds or negatives, allow :20 of rest) 
Muscle ups – 30 Turn overs low rings 
Body weight – 40 hand-release push-ups, every time you break 10 OH squats w/ pvc pipe
Squat Snatch/Clean – 8 Min EMOM (3 singles at 80-85%)