- by Kelly Miller
- 4 minute read
Weekly Member Update November 24 – 29, 2025
We are entering the last week of November and flying into December!
Next month we officially start our Degree Pace Setters Challenge – keep an eye on your inboxes as well as the Private Degree Family Facebook Group for tips and tricks on how to make this month a win for you! Members who hit the respective class/appointment targets of their program will be entered to win 1 of 3 great prizes; that’s only half of the fun!
By focusing on keeping your fitness and workouts a priorty in December, you are going to set yourself up for feeling amazing going in 2026. December is notorious for wanting to take breaks, pauses, etc. However, it’s one of the worst times to do so.
Next, we are sad to announce that Coach Sienna will be completing her last week of Coaching at Degree this week. Sienna has an exciting trip to Switzerland planned for a few months in the New Year, and then is headed back to school for Massage Therapy in September 2026.
We have absolutely loved having Sienna on the Degree Team this past while, and wish her all the best in her next adventures to come! Make sure that you give her a big high 5 at her last coached class on Wednesday this week!
See you in the gym,
– Your Degree Team
Degree Pace Setter December Challenge!
We want to encourage everyone to stay consistent in December with your Degree Pace Setters Challenge!
Each program will have received all the information in their inbox about how to hit their class/appointment targets, prizes available and how to hit them!
Keep an eye on your email the the Degree Family Facebook Group for continued details!
Have question now? Email [email protected]!
Group Training Programming
November 24 – 29, 2025
Monday, November 24
Increasing from last week, we are building to a heavy 3 in the Back Bench Squat today. In between sets of squats we’ll be doing sets of dumbbell push ups. A great upper and lower body strength session today!
Today’s workout is intended for you to keep moving at a manageable pace, and be able to speed up in the final minute. You’ll have the chance to complete Cal Rows, Box Step Ups or Box Jumps and Pull Ups or Ring Rows!
Tuesday, November 25
Today we have aerobic capacity work with an opportunity to work on some skills and refine patterns with some lower weight and reps. Hang Power Cleans should be light and flawlessly executed. Stay relaxed and strong on the row, moving the chain in a straight line to maintain tension and be as efficient as possible today!
Wednesday, November 26
Improve from last week’s buns & guns upper push/lower pull superset with your Ring Dip variation and Glute Hip Thrusts or Barbell Glute Bridges. Take a few warm-up sets to get to your glute work weight (aim to go heavy on these!), then start your working sets. Keep the core cooped slightly (slight hollow position), and only move through the range of motion you get through the glute contraction.
Then, we have 100 Lunges…
Thursday, November 27
Building on last week’s Rebound Conditioning work. Two tempo cardio interval pieces on the rower and one circuit. The goal of the circuit is to maintain a consistent, methodical pace throughout. We’ll practice our Snatches again this week with the chance to go slightly heavier, but not much!
The purpose of the Snatch work today is technique practice, and about strength stimulation. Strength stimulation is not about lifting for strength gains, but to release hormones that help with the recovery process, and in this case allow us to get some extra reps in with the barbell to refine technique!
Friday, November 28
We have a dynamic effort progression with the Banded Sumo Deadlift over the next three weeks. Keep bar speed FAST, don’t go too heavy, and take note of which band you used for resistance! Reset for each rep, keeping shoulder blades pulled back towards your pockets and knees pushed out. We’ll play with a Single Arm DB Split Jerk today, too!
Today’s interval work should allow you to finish each round with a minimum of 60s of rest so make you pick movements appropriately! Start off a little slower than you think, and adjust your pacing in subsequent rounds.
Saturday, November 30
You’ve got a mixture of movements today in mini AMRAPs for your workout. Barbell weight is intended to be light! You should be able to complete all sets unbroken, even in later rounds. This is like Barbell Cardio today 😉
Two Tips to Improve your Pull Up!
You’ll find this exercise in this weeks Group Training programming, and these tips can be applied to Toe Assist Pull Ups and Band Assist Pull ups as well!
Looking for some extra practice or personalized training?
Email [email protected] to inquire!