Hey guys, just a couple reminders for this week. If you filled out a Secret Santa sheet, you may pick one out of the basket. We will be exchanging gifts at the Christmas Party this Saturday. If you cannot make it to the party but are still doing the gift exchange, just leave your gift under the tree this week! Cocktail hour will be from 5pm-6, with dinner being served around 6pm. We can’t wait to celebrate another holiday in our gym and with you all!
We will start this week off with the overhead squat being the focus of this two-part workout. For our strength and technique piece we will build to a heavy single over head squat. Then “Power Move”, comes in, this shorter triplet workout is an AMRAP 10 with power snatches, overhead squats and box jumps. “Lead Foot”, makes another appearance on Tuesday. This benchmark workout was last completed on May 5th. You’re looking at calories on the rower, burpees and then a gymnast skill with a rep scheme decrease with all our movements in this three 4 min AMRAP with a 4-minute rest in between. Wednesday’s workout is focused on the front squat. We will build to a heavy set of 3 from the rack and then go into “Geico.” This 15 min AMRAP has double unders, calories on the assault bike and front squats. “Body Slam”, hits us on Thursday with a round beginning every 4 minutes for 5 rounds. You will build in weight for the push press over the 5 rounds, but before that you must buy-in with abmat situps and slam balls. Score will be weight on the barbell after the 5 rounds. Friday you’ll work through two couplet workouts with no rest in between. In the first couplet the rep scheme goes down for calories on the rower and single dumbbell step ups. Then the rep scheme goes up for our second couplet of dumbbell snatches and wallballs. Reminder: There will be no Saturday morning class due to the Winter Parkour Workshop.
“Conquer yourself rather than the world.”–Rene Descartes