Welcome to Spirit Week!!! Get your outfits & costumes ready for this week! Check our previous post here to read a little more detail about each day. We can’t wait to see what you come up with! And don’t forget, best costume might just win a prize!!
You still have a week left to sign up for a hoodie/sweatshirt! We’ll be placing the order at the end of the month, so don’t wait too long! We typically do not order extras, either, so don’t be left out!
This week, Coach Sarah’s programming will begin on the RISE side!! Excited to see what fun things she has in store for us! Here is your look ahead…
Monday – Finally the day! Retesting our paused front squat 1RM! Can’t wait to see all the gold stars in Wodify! After, a quick little AMRAP of hang squat cleans and bar facing burpees.
Tuesday – Inverting and working on our handstand progressions today. Then, for our metcon, 2 rounds of rowing, overhead squats & pull-ups!
Wednesday – Split jerk work today, working through some percentages up to some heavy singles. Then it’s time to grind, 15 mins of running, hand release push-ups & ground to overhead.
Thursday – Back squat day! Working through some percentages up to some heavy singles. A couplet of power cleans & strict hspu awaits after!
Friday – Working on some dumbbell walking lunges & strict pull-ups first. Then, a metcon of hang snatches, t2b & box jumps!
Saturday – Costume WOD day!! Wear your costume & get ready for a fun partner WOD, as always!
Sunday Oly – be there!!!
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RISE Look Ahead
Monday – Anaerobic interval – 30 sec on/30 sec off
Tuesday – STRENGTH DAY!
Wednesday – Aerobic interval – 3 mins on/1 min off
Thursday – Anaerobic interval – 20 sec on/20 sec off
Friday – Glycolytic interval – 40 sec on/20 sec off
Saturday – STRENGTH DAY!
As always, we’ll see you at the box!
