With Labor Day coming up we will be taking a long weekend to give our team a few days to recoup and refuel ourselves. We will be closed from Friday September 4th through Monday the 7th, reopening on Tuesday the 8th so please plan your week accordingly.
Let’s get the week started with some back squats. Hopefully this won’t create a “Quarter Life Crisis” trying to hit 5 sets of 5 across the board at 75 to 80% of your 1 rep max. On Tuesday just try to “Hang ON” with 5 rounds of calories on the bike, heavyish kettlebell swings and dumbbell push presses. Look to add all of the reps up for the total score. For Wednesday we have three body weight mini couplets tied together creating “Hammer Time”. In this for time workout look to perform air squats directly into a bottom squat hold then ring dips directly into support hold then pistols directly into a bottom of pistol hold on each side. Finishing this short week out on Thursday, look to Goku for some “Power Ballz” completing 21-15-9 of heavier dumbbell snatches and double those reps on wall balls. For Friday, Saturday and Monday we will put some WODs on SugaWOD that can be completed outside of the gym if interested.
“Forget past mistakes. Forget failures. Forget everything except what you’re going to do now and do it.”– Will Durant