Sunday, November 30
“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying ‘I will try again tomorrow’.”
― Mary Anne Radmacher
Announcements
Back to normal schedule this week. Let’s get it!
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. We’d love to have you! More details HERE.
We’re replacing the lighting inside the building this Tuesday. This will happen mostly in the morning and into early afternoon. The gym will be available for Open Gym, please just give our lighting professionals PLENTY of space for their safety, and yours.
“Rebuild” Day!
Warm-up (NTE 10’)
3 Sets
20 Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
-rest 30sec-
10 Good Mornings
-rest 30sec-
30sec Hollow Body Hold
-rest as needed before next set-
Strength/Skill
A1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 60sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 60sec x 3 Sets
A3) Half Kneeling Barbell Press: 20X2; 4-5reps/
knee; rest 60sec x 3 Sets
WOD
Every 5mins x 4 sets:
30sec Side Plank
18/15 Cal Row
12 Kettlebell Swings (Russian) 70/53lbs
6 Burpee Box Jumps 24/20"
30sec Side Plank (opposite side)
*Switch sides that you begin with on the side
plank each round.
*Same Pace Every Set