Coach Rob has fun with his fitness. Be like Coach Rob 🙂
Happy almost October athletes!! This weekend some of your awesome coaches are participating in the Beer City Beatdown in Asheville. If you feel like a little day trip to Asheville, Brandon, Sarah & Jen would love an even bigger cheering section 😉 And don’t forget, Friday the 12th is our Sweat Social with new neighbors, Middle James Brewing Company. The workout starts at 6 with brews and social hour to follow! The more the merrier, non members only $5!
It’s almost Monday, make a commitment to your week ahead and don’t break your promise to yourself! Here’s your look ahead…
Monday – A new gymnastics interval test that we’ll repeat in a few months. Against a 5 min clock for 6 sets, 10 strict pull-ups, 15 t2b, 20 push-ups and 25 wallballs. Scale accordingly!
Tuesday – We’ll metcon first today with some deadlifts and double unders! Then, accessory work of single leg Romanian deadlifts, glute bridges and side planks.
Wednesday – All the shoulder presses today, first working through some percentages, then 2×8. After, 8 minutes of running and single arm dumbbell push presses.
Thursday – Back squat day! Then max cals in 2 mins of biking and rowing and max reps of thrusters and burpees.
Friday – High hang, hang and low hang snatches, followed by a little chipper of running, pull-ups and running.
Saturday – Let me just say…ew! I kid, but not really! Just grab a partner & come anyways 😉
Sunday Oly with Becca is on! Be there!!
—
RISE Look Ahead
Monday – Glycolytic Interval – 45 sec on/15 sec off
Tuesday – Functional Fitness Focus – Aerobic Interval – 1:20 on/30 sec off
Wednesday – Strength Day!
Thursday – Tabata! Glycolytic Interval – 20 sec on/10 sec off
Friday – Spartanish Training – Anaerobic Interval – 40 sec on/20 sec off
Saturday – Legs, legs, legs! Glycolytic Interval – 1:05 on/25 sec off
—
Make it a great week! As always, we’ll see you at the box!
