With week 3 of the Open behind us, we are continuously being impressed with everyone’s performances. Not only in the workouts but also with our themes. You all are bringing the heat. After week 2, Team Pancake was in the lead. We will have to wait until Tuesday to find out the results for this past week.
Monday will start off with “9 Volt,” an ascending ladder of kettlebell swings and box jumps, the reps will climb by 2 every round for 9 minutes. Push Jerks will be our main focus for Tuesday, we will start with a strength piece of building to a heavy set of 3, then move into the AMRAP “Bruiser” of push jerks, air squats and double unders. On Wednesday we will see a little variation of a “tri-sprint” workout. This 5 rounder has you working for 4 minutes then resting for 4 with running, calories on the bike and then max calories on the rower. Thursday will be our GOAT day, this is an opportunity for you to come in and work on skills or movements that you want to refine, or even just 20 minutes of movement and recovery. We urge you, even if it is not in the gym to get some sort of movement, mobility or recovery in on Thursday! The Open workout for Friday will not be posted until Thursday night so stay tuned for that. Remember, this week is Halloween and FREE FRIDAY. So, bring your best costume and a friend and lets have some fun!
“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan