🔷 We’ve got a few chances for Level Method Testing this week so get in classes on Wednesday and Friday!  Be sure to check your current levels in the app before arriving so you have a plan and can check the MAP for your next steps.

🔷 It’s almost time for another Christmas Party!  Gently save the date for 12/5/20 as we are still working out details with venues but we’re close to finalizing.  Just giving you all a heads up that is the night we’re shooting for currently.

 

Ally working through Jumping Pull Ups on a Fran workout during Fall Brawl!

 

Programming

-Monday-

Kicking off the week with a Bench Day on triples then a simple but potent triplet of Burpees, Lunges, and Russian Kettlebell Swings. 

 

-Tuesday-

“Grace” is our main focus this day.  We’ll warmup and practice heavier triples of Clean & Jerks during strength time then do the classic benchmark workout.

 

-Wednesday- 

Level Method Testing with Upper Body Pull and Rings.  Solid conditioning triplet of Pull Ups, Box Jump Overs, and 200m Runs.

 

-Thursday- 

Sets of 8 on Back Squat building volume then a nasty little AMRAP couplet of Single-Arm Dumbbell Squat Cleans and Double Unders.

 

-Friday-

Level Method Testing the Upper Body Push then a descending ladder of Deadlifts and Toes-to-Bar.  

 

-Saturday- 

Chipper workout with a partner that includes Dumbbell Push Jerks, Dumbbell Hang Power Cleans, Dumbbell Front Squats, and Lateral Burpees over the Dumbbells.