Howdy everyone! Tis a new week and we’ve got some changes to programming that will afford our coaches more time to teach and coach. We are so excited! Our goal as always, is to provide a place where everyone can make sustainable progress on their fitness journey.
- Monday starts off with a benchmark called “Isabel” consisting of 30 snatches for time. Then some skill work of building to a heavy 1 rep split jerk.
- Tuesday’s workout will challenge the core, grip, lungs as well as our mental toughness. This will be an ascending style rep scheme of abmat situps and running with a twist. We will have dumbbell farmers carries for a fixed distance in between the situps and running.
- Wednesday begins with building to a heavy single squat clean thruster strength piece. Then a 12 minute AMRAP of rowing and heavier thrusters.
- Thursday we will get some pull-up skill work and then perform a classic 21-15-9 style workout of pull-ups and single arm dumbbell clean and jerk (each side). Post workout look to hoist that dumbbell overhead for a carry switching each arm for a total of 200 meters.
- Friday, grab your favorite partner for a hero style workout called “Small”. In this workout you will row, burpee, box jump and run while splitting the work between each of you.
- Saturday, we are having our Summer Bar Slam and there won’t be a regular class this day. In the Bar Slam we will be lifting the Snatch and Clean & Jerk. Come out to cheer on the lifters!
“If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”--Bruce Lee
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