Shared this image last year & it still seems fitting!! We partied it up big time this weekend between Superfit & our Christmas party! But thanks to balance (aka good nutrition most of the time!) and our dedication in the gym, we know we’ll be right back on track tomorrow!
The cold weather is here people, but we’re still doing some running these days! So make sure to pay attention to your look ahead & dress accordingly! Stay committed and finish what you started this year!
Here’s your look ahead…
Monday – Back squat day! Working through some percentages & finishing off with 3×5 at 85%. Then 3 rounds of running, a few burpees, pull-ups & box jumps.
Tuesday – Starting today with a fun hang clean + clean complex. After, a few rounds of wallballs, box jumps & bar muscle ups. Decreasing reps each round, woohoo!
Wednesday – A nice long 27 minute EMOM! Ahhh…get ready to keep on moving!
Thursday – Clean triples today, followed by a 12 minute AMRAP of hang squat cleans & abmat situps.
Friday – Some strict pull-ups, dumbbell bench press & dumbbell hammer curl stations. Then a short & sweet 8 min AMRAP of running, deadlifts & single arm dumbbell deadlifts!
Saturday – An always fun partner WOD of rowing, synchro burpees & pull-ups! Grab a friend & lets get sweaty!
Sunday Oly with Becca! Come lift with us!
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RISE Look Ahead
Monday – Aerobic Interval – 1:20 on/30 sec off
Tuesday – Strength day! And Benchmark day! Testing Annie – DU & Situps 🙂
Wednesday – Anaerobic Interval – 20 sec on/20 sec off
Thursday – Aerobic Interval – 1:05 on/25 sec off
Friday – Glycolytic Interval – 30 sec on/15 sec off
Saturday – Strength & Benchmark day! Death by 25 ft sprints!
As always, we can’t wait to see you at the box!
