Bring-A-Friend Week!
Looking forward to seeing everyone’s family and friends this week!
Items for the week…
- This week is deload week. Which means we are taking a break in between strength cycles. Our next strength cycle will be the press, push press, and overhead squat.
- This week is “Bring-A-Friend” Week! We have a number of our athletes who have encouraged spouses, co-workers, children, and best friends to come in and give our classes a shot this week. We’re looking forward to meet everyone!
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.
SKILL
core work
Our core work sessions focus on movements to strengthen our midline that utilize both bodyweight and weighted exercises.
WOD
20min EMOM
MIN 1: 15 deadlifts (35% of 1RM)
MIN 2: 6 burpee pull-ups
MIN 3: 30-50 double unders
MIN 4: 15 sit-ups (20/14)
Our EMOM workouts are designed to encourage a consistent effort with each movement each time you re-visit it. You will complete one exercise per minute, and will aim for 15-20 seconds rest per minute.
SKILL
progressive gymnastic skill work
Every few months we begin a new skill that we work on each week. This week we are going to start working on stringing together toes-to-bars, or becoming more comfortable with larger sets of push-ups.
WOD
35min AMRAP
500m row
40 single-arm kb lunges (35/26)
30 knees-to-elbows
20 handstand push-ups
This is a longer workout than we normally have in our programming, so we want to adjust our pace to accommodate for the length. Aim to work at a 70% to 75% consistent effort for the whole workout to avoid reaching a redline fatigue point.
SKILL
1RM box jump
A few times a year we test our box jump to see if the maximum height we can jump to has changed since our last test.
WOD
P1: works on collecting 200 burpees
P2: works on completing…
4 push presses (50% of 1RM)
6 front squats (same weight)
8 russian swings (53/35)
This partner workout will have one partner starting on the burpees. This partner will work through a set of burpees, and then ask their partner to switch. Partner two will let Partner one know where they left off with their three movements. Partner two will then pick-up on the burpee count where Partner one left off. And Partner one will pick-up on the three movements where Partner two left off.
The result on the leaderboard for each partnership will be both how fast the partners completed the 200 burpees, and how many total rounds + reps they completed of the three exercises.
SKILL
press skill work
Our next strength cycle includes the press, so we are going to work through an EMOM getting ourselves re-acclimated with one of the best strength building movements out there!
WOD
Every 4 minutes for 5 rounds
5 atomic sit-ups (25/15)
7 kb thrusters (35/26; each hand)
9 box jump overs (30/24)
Any remaining time available after the atomic sit-ups, kb thrusters, and box jump overs are completed will be yours to rest. The goal here is to have at least 15 to 20 seconds of rest based on the weights and modifications you have chosen.
SKILL
choice skill work
Our choice skill work sessions give our athletes the opportunity to work on whatever skills they are interested in (ie. handstands, push-ups, double unders, rope climbs, pull-ups, muscle-ups, etc). Our coaches come around and help each athlete based on whichever movements they have chosen to work on.
WOD
6RFT
P1: rows for calories
P2: works on completing…
200m run
10 wall balls (20/14)
6 pull-ups
This is a partner workout where partner one begins rowing for calories. Meanwhile partner two is completing one round of a 200m run, 10 wall balls, and 6 pull-ups. When partner two completes their round, the partners switch. Each partner will be completing three rounds of the workout.
