Thanks so much to everyone who came out Friday night to celebrate Coach Joel!! We had an awesome time, and while we’re sad to see him go, we’re excited for his next chapter! Good luck Joel!!!
We’re still working through our front squat cycle! Be sure to stretch those hips out and listen to your body if you’re feeling sore. But hopefully you’re starting to feel stronger at those heavier percentages!
We’re excited for an awesome week! There’s some rain in the forecast and hopefully some cooler temps. Here’s your look ahead…
Monday – Starting off with some paused front squats around 92% of your 1rm. Then, 2 rounds of burpee pull-ups (rx + burpee bar muscle ups), thrusters & dubs. Afterwards, a little extra credit work of some strict hspu and some suitcase carries.
Tuesday – Spending some time on our hands working on handstand progressions today. For our metcon, we have 3 sets of rowing, t2b & push press.
Wednesday – Back squat day! Working through some heavy percentages. Then some intervals of wallballs, kbs, burpees, & rowing with some rest in between.
Thursday – Split jerks today! Afterwards, a 10 min AMRAP of running, t2b & sdhp.
Friday – Working up to a heavy snatch today. Our metcon is a couplet of wallballs & pull-ups!
Saturday – As always, a fun partner WOD! Rowing & sandbag lunges today, fun stuff!!
Sunday Oly with Becca – come get your lift on!
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RISE Look Ahead
Monday – Glycolytic day! 20 sec on/10 sec off
Tuesday – Aerobic – 45 sec on/15 sec off
Wednesday – STRENGTH Day!
Thursday – Aerobic – 1:20 on/30 sec off
Friday – Anaerobic – 20 sec on/20 sec off
Saturday – STRENGTH Day!
As always, we’ll see you at the box!