Love yourself enough to move a little every day and fuel your body properly! Workout and eat well because you deserve to feel your best!! We’re just a week away from the start of our Nutrition Challenge!! It’s not too late to join! If you need more info, reach out to Coach Michelle ASAP!
Did you hear about our first ever Sweat Social? Mark your calendars for Friday night, October 12th as we sweat together and then mingle with our coming neighbors, Middle James Brewing! Bring a friend and RSVP here.
FYI – Sunday we will have Open Gym only from 12-1:30pm. No Oly this week, so sorry for any inconvenience!
Here’s your look ahead…
Monday – Deadlift day! Then, 5 rounds of KBS, KB reverse lunges, and box jumps. Move fast, you have a 16 minute time cap!
Tuesday – Some gymnastic skill work – on the rings, upside down and core. Afterwards, 2 rounds of biking or rowing, running & pull-ups!
Wednesday – Back squat day! Sets of 6. Then some interval work of running + dumbbell overhead squats. Oh my!
Thursday – Starting off by working up to about 90/95% of your 1RM shoulder press, then an alternating EMOM of shoulder press + chin-ups. If you have any shoulders left, a 9 min AMRAP of strict HSPU, burpees and t2b to finish you off 😉
Friday – A little olypmic lifting work with clean lift offs + cleans. Keep your barbell for a WOD of power cleans, front squats and front rack lunges!
Saturday – As always, a fun partner WOD! This week is air squats, kbs, shoulder to overhead, burpees and strict pull-ups!
Sunday – Open Gym only, 12-1:30pm. Come work on a weakness, make up a WOD from earlier this week or get some skill work in 🙂
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RISE Look Ahead
Monday – Strength Day!! Working those boulder shoulders!
Tuesday – Spartan-ish training – Glycolytic Interval – 40 sec on/20 sec off
Wednesday – Legs & Cardio – Aerobic Interval – 1:20 on/30 sec off
Thursday – Posterior Chain – Anaerobic Interval – 30 sec on/20 sec off
Friday – Strength Day!! All about those quads!
Saturday – Legs & Core – Glycolytic Interval – 45 sec on/15 sec off
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We’re pumped for a great week! As always, we’ll see you at the box!
