❤️ Community Workouts
Items for the week…
- Thank you to everyone who tackled the Triple 3 on Saturday … always a fun time seeing faces from different class times!
- We are in week 2 of our strength cycle, and will be attempting the 5RM for the back squat, front squat, and split jerk this week.
- Pack long climbing socks for Tuesday! ?
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
Are you a morning person? How you start each morning has a huge impact — positively or negatively — on the rest of your day. By practicing a healthy morning routine, you can increase your productivity, decrease stress, boost happiness and more. Check out this article, “How to start a healthy morning routine — and stick with it” for more details!
The Cliff Notes versions is…
- Set your alarm to work for you — not against you
- Breathe in the new day – before checking your phone
- Drink water before coffee
- Move your body in all directions
- Make time to exercise
- Set your mind right
- Cultivate an attitude of gratitude
- Make your bed
- Repeat your routine
- Set yourself up for success
STRENGTH
front squat: 5RM
WOD
16min EMOM
MIN 1: 8-10 left kb snatches + 10 goblet squats
MIN 2: 8-10 right kb snatches + 10 russian swings
SKILL
8min EMOM
1-3 rope climbs
WOD
3RNFT
5 deadlifts (75% of 1RM)
max effort HSPUs (or plate push-ups)
5 deadlifts (75% of 1RM)
max effort ring push-ups (or push-ups)
5 deadlifts (75% of 1RM)
max effort push-ups (or chest taps)
STRENGTH
bench press: 3×12 @ 60% of 1RM
then
back squat: 5RM
SKILL
10-9-8-7-6 unbroken toes-to-bars (5 of 6) or
18-16-14-12-10 unbroken push-ups (5 of 6)
WOD
10-9-8-7-6-5-4-3-2-1
overhead squats (50% of 1RM)
burpee box jump overs
STRENGTH
split jerk: 5RM
WOD
14min AMRAP
60/45 calorie row
50 push-ups
40 pull-ups
30 box jumps (24/20)
