Week Preview for 4/4/22

🔷 Crawfish Boil is this Saturday, April 9th after class!  More info about tickets going up in the FB group and your BTWB app warmup section.

🔷 SAVE THE DATE: currently planning our 10-Year Anniversary party for the night of June 11th.

🔷 Murph is coming, be ready!

 

IMG 0284
Throwback to Sean working on a clean ladder at our Fall Brawl event.

 

Programming

-Monday-

Hitting 10’s on the Back Squat again so compare to last week and make a small increase if able.  Fun couplet of Toes-to-Bar and Overhead Squats on an increasing ladder is our conditioning work.

 

-Tuesday-

Doing a quick 4 x 8 on the Shoulder Press then working through a quick chipper of Cal Rowing, Dumbbell Push Press, Ring Rows, and Box Jump Overs.

 

-Wednesday-

Snatch work!  Practicing the 3-Position Snatch for technique.  Workout will have 200m Runs and either the Russian Kettlebell Swing, Single-Arm RKBS, or the Kettlebell Snatch.  Choose the movement and loading you need to work on for improving your score the next time we test on Level Method MAP.

 

-Thursday-

Getting gymnasty with the Strict Handstand Push Up and Strict Ring Dip along with Double Unders.  Choosing a progression to keep you moving as we work through two separate AMRAPs to gain strength and skill.  Finishing with a little more arm pump and core work with the GHD Situp, Bicep Curls, and Single-Arm Dumbbell Rows.

 

-Friday-

Strength time features a descending rep scheme on the Deadlift.  MetCon is a spicy couplet of Wall Balls and Hang Power Cleans.  Push the pace here as able!

 

-Saturday-

Partner WOD!  Working through Pull Ups, 400m Runs, and light Power Snatches.  Little grippy and lots of heavy breathing here on a longer workout.

 

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