Yesterday was such an awesomely hot day out at Team SuperFit Charlotte!! Thanks so much to all that came our to support our teams, the Pineville Lumberjocks & Peanut Butter Jelly Legs! Big congrats to Peanut Butter Jelly Legs on taking 1st place in the Scaled Division!!! Looks like it’s Rx next year 😉
It’s been s brutally hot summer so far & this week will be no exception! Stay hydrated, listen to your body & scale as needed. Don’t forget to find your 1RM Back Squat ASAP as we begin our Wendler Open Gym cycle this week! Tracking sheets & more info are by the whiteboards on the turf. Here’s what lies ahead…
Monday – We start the week off by working on some T2B progressions – a little ground work, a little bar work & then a 5 min EMOM. Your meton today is 3 rounds of running, deadlift and box jumps! Never miss a Monday!
Tuesday – Today we’ll metcon first, 5 rounds of 3 strict HSPU, 6 T2B, 9 Medball Cleans & 12 KB snatch. Afterwards we get to front squat!! A 10 min EMOM of 2 reps will finish you off.
Wednesday – Athletes pick of the rower, ski erg or bike…you’ve got some calories to burn! Then some gymnastic accessory work of parallette L-sit holds, handstand holds & false grip holds on the rings.
Thursday – Fun little weightlifting complex of 2 power cleans + a split jerk. You’ll perform that every 2 minutes for 7 sets. Leave a little something in the tank for Half Cindy!
Friday – Back Squat day for 3 sets of heavy doubles! Then a little DU, slamball, burpee action.
Saturday – Grab a partner for some rowing, box jumps & wallballs! What could be more fun!?
Sunday Oly – Hang cleans, clean pulls and front squats should make for an awesome Oly session!!
Alright kids, count your blessings, get rid of your excuses & put in the work this week! We’ll see you at the box! 🙂