ūüĒ∑ This is Bring-a-Friend Week! ¬†Sign up form is in your inbox and on the FB Group page. ¬†Send the form to your friend early as we need a 24-hour notice to get them all setup.

ūüĒ∑ Costume WOD: Saturday, October 29th. ¬†Costumes are welcome but not mandatory so have some fun with it if you want!

 

Ben laser focused with a barbell

 

Programming

-Monday-

Push Press for strength time.  Doing interval work for the MetCon going through Cal Rowing, Single-Arm Dumbbell Push Press, and Lunges (in place or walking).

 

-Tuesday-

Going lower body with the Front Squat for a solid strength session.  MetCon is a couplet of 200m Runs with Dumbbell Snatches in remaining time on a 2:00 clock.  Good news, there is a 1-minute rest between rounds too so we can keep a little intensity.

 

-Wednesday-

Oly day with the Hang Power Clean for strength work. ¬†Drilling in good habits then using it again in a triplet of Hang Power Cleans, Push Ups, and Ab Mat Situps that’ll keep you breathing and moving.

 

-Thursday-

Deadlift day! ¬†If you’ve been in all week then go on feel for this one and consider practicing a reset at the bottom for next time we 1RM. ¬†Working an AMRAP triplet for conditioning of Air Squats, Burpees, and Strict Pull Ups so you can go as easy or hard as needed.

 

-Friday-

Ending the work week with Shoulder Presses of 8 reps for strength work.  MetCon is an interval of :45 ON / :15 OFF going through Box Jump Overs, Toes-to-Bar, Russian Kettlebell Swings, and Dumbbell Push Press.

 

-Saturday-

Partner (or Solo) WOD….and also Costume Day! ¬†It’s a longer AMRAP working through Power Cleans, Front Squats, Double Unders, Dumbbell Snatches, and Feet Elevated Ring Rows. ¬†It can be a moderate to heavy session if you’re up for it or go lighter and faster!