Our good looking crew last weekend at Beers & Burpees! Holy cow, can you believe it’s the last week in September!? We officially welcomed Fall last week, hopefully the weather will get the memo soon 😉 And, the last week in September means the last week to collect your BINGOs!! How many BINGOs will you get!? Who will win the cash pot!?
In case you haven’t figured it out yet, we’re in a front squat & pressing cycle. So all the squats & pressing to look forward to! Make sure you’re taking care of your body, getting your mobility in, stretching those hips & shoulders. We can’t wait to see all the PR’s when we finish up!
It’s a great week to have a great week! Here’s your look ahead…
Monday – We start with some paused front squats and then some bent over row. Then, a little metcon of chest to bar (or rx+ ring MU) and front squats!
Tuesday – A fun power clean + clean complex for our weightlifting this Tuesday! After, 3 rounds of rowing, hspu, running & t2b. Allll the gymnastics!
Wednesday – Lots of jerk work today with jerk balance, tall jerk & split jerks. For out metcon, a fun couplet of deadlifts & double unders!
Thursday – Working on some strict pull-ups today! Then we’ll make a man out of all of you, 4 rounds of running and manmakers! 😉
Friday – Front squat day!! Then a 10 minute AMRAP of shoulder to overhead, t2b & box jumps!
Saturday – Saturday means 1 thing – a fun partner WOD!!! Last day to bring a friend for a BINGO square!!
Sunday Oly with Becca! Come get your lift on!
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RISE Look Ahead
Monday – STRENGTH Day!!
Tuesday – Glycolytic – 1:05 on/25 sec off
Wednesday – Aerobic – 1:20 on/30 sec off
Thursday – STRENGTH Day!!
Friday – Aerobic – 1:25 on/25 sec off
Saturday – Anaerobic – 20 sec on/20 sec off
As always, we’ll see you at the box!
