201004 - Week Preview

BIG NEWS!
We are moving the pull-up rig (apparatus) this week!
With cold weather coming, we want to make the space more functional when we have a lack of outdoor space! So we will be moving the rig to the larger part of the gym PLUS pulling part of the outdoor rig in. AND we will be creating a bigger and better “waiting area” to get people inside without having to wait in their cars or in the cold!
(New self-assisted COVID procedures will help with this as well.)

SOOOOOOO….
If you’re free on WEDNESDAY night, we would love some help moving everything! I’m getting some pizzas and refilling the beer fridge so help will be rewarded! We will be starting the process around 6:30pm during open gym!

OTHER BIG NEWS!
We have a new yogi that is excited to help us get some more mobility in our lives!
She will be teaching a yoga class during Open Gym on Tuesdays @ 6:30pm!
Just sign up for the Open Gym slot and be here to get your stretch and Zen on!

MONDAY
”Waves” are a weightlifting term for building in weight but decreasing in reps then repeating the same EXACT scheme again multiple times like waves crashing onto shore!
(GOAL = Stay Consistent & Push the Weight)
”Tidal Wave”
Back Squat AND Bench Press
Every 90 seconds for 15 minutes (each lift)
10EB then… (6, 4, 2) - repeat

TUESDAY
Mixing some light weightlifting with gymastics and out that door for the run! We need to get in some more running before “Lunchbox” at the end of the month AND with cold weather on the way, we need to squeeze it in as much as we can before we just can’t get out there anymore!
(GOAL = 5 Rounds)
AMRAP 15:
10 Hang Power Snatches 75/55
10 Shoulder to Overhead
10 Toes to Bar
200m Run

WEDNESDAY
This is pushing the volume on heavier deadlifts for our upcoming workout “Jonestown Sprint and Crawl” It’s important to be strategic to break them up into doable sets with quick rest if you can’t go unbroken. We want to see 20 wallballs per round so you’ll need about a minute to get there!
(GOAL = 60 Wallballs)
3 Minutes x 3
(1 Minute Rest b/w)
15 Deadlifts 225/155
30 Double Unders
MAX Wallballs 20/14

THURSDAY
Practicing some Oly form today and using it in our workout as well. This should be a fast and furious kind of WOD so we have plenty of time for some open gym. Keep in mind there’s pull-ups as the scaling option for tomorrow so perhaps pick a different skill for today!
(GOAL = Under 8 minutes)
Strength - Squat Cleans
Then…
4 Rounds FT
8 Burpee Box Jump Overs
12 DB Clusters 50/35

FRIDAY
Coach LoLo is going out of town for the weekend so Coach Michael (former owner) will be taking classes today and helping with open gym/partner wod on Saturday!
We did this over a year ago and it’s time to retest! Let’s see what we can do!
HAPPY FRIDAY!
Hero WOD “Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
6 KB Swings