Friday & The Weekend: Nov 14-16

Friday & The Weekend: Nov 14-16

Regular Schedule Friday Sat & Sun –

This Includes our newest MAP class at 5:30pm Friday nights!

-Sunday at 11am after The Energizer Coach Dan & House have their monthly SKILLZ class.

If you’re struggling with Pistols [single leg squats] and the mobility it takes to do them…

Then you definitely want to be there this Sunday at 11am!


-The World’s Best Xmas Present is LIVE. 

Sign up is by the whiteboard or online here [and full info of the challenge here]!

If you haven’t seen we also have the ‘WHY’ board.

The WHY board is the spot you’ll see in the Goat work area where everyone doing either

the Fun or Crush It version of the Challenge is going to post the reason

that they’re going to stay committed to their health & fitness this December.

Thank you to the peeps who’ve already led by example & posted theirs up!


Friday’s Training;


A1. Strict Pull Ups x3-5
Fitness; Negatives/weighted negatives
P: Strict/weighted pull ups
S: Weighted

A2. Turkish Get Ups x3 each arm smooth & steady

B. Tower of Power;
Back Squats

1 Minute of Work rest 3 minutes

135/85# (1 point per rep)
185/115# (3 points per rep)
225/135# (7 points per rep)
185/115# (3 points per rep)
135/85# (1 point per rep)

Scaling: Use progressively heavier KB’s or light Barbells
Sport: 185/225/275 men- 135/185/225 women

Adjust weights so they fit the pyramid scheme
MAP: 7:30am + 5:30pm
Tabata This!
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.