GET EXCITED FIT FAM!
Ready to put in some hard work to achieve your goals???

ON TUESDAYS and THURSDAYS we will be having shorter workouts so we can have about 20 minutes at the end of class for OPEN GYM! This is time to work on those #GOALS we just wrote on the board last week! You can use the progression sheets for skills, do some heavy lifting, or there will be optional accessory WOD buy-outs you can do as well! LET’S DO IT!

MONDAY
* We will be doing a Hero WOD called “White” next Friday for FYF. This workout was created as prep for the high volume of back to back rope climbs, the overhead lunges, and the grip strength you will need for T2B! *
SCORE = Total Time
GOAL = Under 12 minutes
FOR TIME
2 Rounds
2 Rope Climbs
20 Front Rack Lunges 95/65
then…
2 Rounds
2 Rope Climbs
20 Deadlifts 135/95

(Rope Climb Foot Lock Practice! Building to the DL and Lunges)

TUESDAY
* Building some overhead strength and confidence! This should be solid and thoughtful! *
SCORE = Heaviest of each of the lifts recorded separately
GOAL = The final jerk should be about 20-30% higher than your final strict press
Strict Press 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Jerk 5, 5, 5, 5, 5

(OPEN GYM TIME! WHOOP WHOOP!)

WEDNESDAY
* We will be working on lat strength and MU/T2B skills! Today is the perfect day to choose a focus! Scale two of the moves so you can focus hard on the one you most want to work on! *
SCORE = Rounds + Reps
GOAL = More than 5 Rounds
AMRAP 12:
6 DB Squat Cleans 45/35
3 Muscle Ups (Ring or Bar)
24 Double Unders

THURSDAY
* Cardio is hardio!!! Which is why today is SO IMPORTANT! The only way to build speed and capacity is to suffer a little harder! These quick 60 and 30 second sprints with little rest should help! But you gotta show up! *
SCORE = Total # of Calories
GOAL = 100 Calories
EMOM 16:
M1 : Row or Bike for Calories
M2 : Run 100m

(OPEN GYM! YUP YUP!)

FRIDAY
* Just to remind you that Murph is always around the corner! We do it two times a year so get started training again! If you intend to vest the next Murph, nows the best time to try that out! *
SCORE = Total Time
GOAL = Under 20 minutes (Cap @ 25 minutes)
FOR TIME
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
(You can break it up how ever you want! If you intend to not break up Murph, try not to break this up either!)

200712 - Week Preview