Here’s a sneak peek at what we have coming up this week!
- We’re starting with some “heavy” gymnastics on Monday
- You’ll have the opportunity to squat heavy and end with a row time trial on Tuesday
- You absolutely can’t miss bench day!
Oh, and the nutrition challenge kicks off. Plus, we have another run club on Wednesday at 6pm. What a week!
Monday, August 17, 2020
We’re building strength and mastery over our own bodies! Who says gymnastics days can’t be weightlifting days too. Come in ready to challenge yourself to get stronger at pull ups and handstand push up.
- Part 1: E2MOM for 12 minutes: 5-3-1-1-1-1 Weighted Pull Up
- Part 2: E2MOM for 12 minutes: 3-5 Strict HSPU
Tuesday, August 18, 2020
Heavy leg day! Today you can decide whether to build to heaviest set of three during your seven sets, or maintain a moderate to heavy three across all sets. We’ll cash out with an optional 1,000m row time trial. How fast can you go?!
7 Sets of 3 Reps:
- Back Squat
Optional finisher: 1,000m row for time
Wednesday, August 19, 2020
We’re going longer with an 18-minute AMRAP. Warning: This will be grip intensive. Chest-to-bar pull-ups is a high skill movement. We can always sub regular/banded/jumping pull-ups or a ring row. For the deadlifts, we’d like to see this unbroken especially in the earlier rounds. We can always scale with a lighter weight. We’re aiming for at least 4 rounds and possibly 6-7 if you’re really moving!
18 min AMRAP:
- 200m Run
- 9 C2B Pull-ups
- 15 DB Deadlifts (50s/35s)
Thursday, August 20, 2020
It’s Thursday! So many people take rest days on Thursday! But we’re benching?? Let’s see who’ll get in and get it done!
Part 1: EMOM x 6 minutes
- Min 1 – 3-5 T.G.U Right
- Min 2 – 3-5 T.G.U. Left
Part 2: 7 Sets of 3 Reps of Bench Press
Friday, August 21, 2020
Rounding out the week with a 4 Rounds for Time WOD. Another one we can absolutely crush, but the supine ring row and wall walks need to be done with control and quality.
You could raise to finish first in this one, but it’s more important that your movements look good the whole way through. Focus on what you can do and do it really well!
4 Rounds For Time:
- 15 Cal Bike
- 10 Strict Supine Ring Row
- 5 Wall Walk
Saturday, August 22, 2020
We’re going longer today with a 30-minute AMRAP. There’s some intentional interference with the push-up and overhead squat. For the overhead squat, pick a weight that will allow you to knock out the 30 reps in ideally 1-2 sets. For the push-ups, start with conservative sets, these will get challenging! We’re looking at anywhere from 4-5 rounds today.
30 Min AMRAP of:
- 750M Row
- 30 Push Up
- 30 OH Squat (95/65#)