Happy Sunday! Hope you’ve had a great weekend & all your favorite football teams won 😉 We’ve finished up with our front squat & pressing cycle and now we’re into several weeks of GPP! And this week we’ll be testing a few of The Girls! If you’re not familiar with what the girls are, definitely check out that link! Fun times ahead!
Remember to make you & your workouts a priority as we head into the holiday season. Don’t let the turkey & treats weigh you down, literally! And be sure to check out our Wellness Wednesday series over the next 8 weeks…Healthy for the Holidays!
Here’s your look ahead…
Monday – Time to clean! Working up to a heavy clean today. Then, our first girl WOD of the week, Diane! Ready for some deadlifts & handstand push-ups?
Tuesday – Today we superset a push & pull, some floor press and chin ups. Afterwards, 4 sets of rowing and push-ups with some rest in between.
Wednesday – Lace up your running shoes 😉 today we’ve got a longer metcon of running, chest to bar pull-ups (rx+ ring muscle ups) and deadlifts. One foot in front of the other!
Thursday – Back squat day! Superset with some dumbbell bent over rows. Then, our second girl WOD of the week, Jackie! Everyone loves rowing, thrusters & pull-ups!
Friday – Working some snatches to start today! For our metcon, a mix of 2 girl WODs, Karen & Isabel…Karabel! More snatches & alll the wallballs!
Saturday – KBS, push-ups & sandbag runs all with a partner! Grab a friend & get to the gym!
Sunday Oly with Becca!! Come lift with us!
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RISE Look Ahead
Monday – Anaerobic Interval – 20 sec on/20 sec off
Tuesday – Glycolytic Interval – 40 sec on/20 sec off
Wednesday – Aerobic Interval – 1:20 on/30 sec off
Thursday – Anaerobic Interval – 30 sec on/30 sec off
Friday – STRENGTH DAY!
Saturday – Glycolytic Interval – 45 sec on/15 sec off
As always, we’ll see you at the box!!
