Hope everyone is taking this Sunday to recover and recoup, we can’t wait to get better this week! We will start off this week with a big focus on the overhead squat. In Mondays strength piece you’ll build to a heavy single overhead squat from the rack. Then we will be feeling like a “Hot Mess,” which is 2 rounds of overhead squats and calories on the assault bike. Tuesdays workout is a 5 rounder, with heavy kettlebell swings, running and double unders, this WOD is a little longer, about 25 min, I guess that’s why it’s called “Road Trip.” Wednesday we will grab a buddy and work hard for those who lost their lives 18 years ago in New York City. “Always Remember,” is a long 2 person workout, with a 2001m row buy-in to represent the year. Then 4 rounds, which represents the 4 planes, of 9 rope climbs (the month) 11 bear complexes (the day) and then finishing with a cash out of a 2977m row which represents all of the lives lost. Thursday we will jump into “Family Feud,” this a team workout that will split the whole class in half. This AMRAP style workout starts with a team run buy in, then will continue as a waterfall style workout. With Sled drags, wreck bag runs and a run, you will get a little rest waiting for the sled to open up. Friday you’ll get some much needed “Tummy Time.” This down and back triplet that starts with starts and ends with 15 reps with less reps in the middle of toes to bar, deadlifts and lateral barbell burpees. Our big class Saturday will see what “Thumb War,” is all about. You will work for a full minute at each movement, for 3 minutes of wall balls, power snatches and bike calories, then the last minute will be rest. You will repeat for 5 rounds. Ouch!
FROM COMPTRAIN MINDSET:
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt**
Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.