210124 - Week Preview

Dear Fit Fam,
I just wanted to acknowledge how much it means to me that ya’ll are being incredibly flexible and understanding during these tough times. My top priority is always your safety and with all of these COVID-19 protocols, that has become quite a challenge! Programming workouts, following Larimer County health mandates, not sharing equipment, keeping our distance, wearing masks, staying in our boxes, communicating standards with everyone, excessively cleaning everything, and through it all … try to stay virus-free myself so we can stay open! *knock on wood*
I’m grateful for all of you and your ability to adapt! Thanks for continuing to support my small local business and (of course) our amazing community! We will get through this together and more fit than ever! :)
MUCH LOVE,
Coach LoLo

MONDAY
(GOAL = Under 10 minutes)
Still working on the skill of teaching our body the difference between our three basic overhead press movements. This is a great simple workout to start the week with some solid strength before hand.

Strength
Strict Press
6 @ 50%
5 @ 60%
4 @ 70%
(6x2) @ 85%

WOD
For Time
3 Rounds
40 Russian KB Swings 55/35
20 reps of: (Changes movement and weight each round)
Strict Press 45/35
Push Press 75/55
Push Jerk 95/65
(A) = 75/55 - 95/65 - 135/95
(C) - 35/15 - 45/35 - 75/55

TUESDAY
(GOAL = Lift heavy and feel good)
We will build to our 80-85% then decrease to the 70-75% for the first part of the workout! Today will feel like a bro sesh but we will keep everyone moving and pushing by using the EMOMs! Then we will end class with a quick little #ABZ workout for the buy out!

EMOM 6:
1 - 5 Deadlifts @ 70/75%
2 - 15 DB Floor Press
(switching each minute)

EMOM 6:
Max Strict Pull Ups

EMOM 6:
1 - 2 Deadlifts @ 80 - 85%
2 - 12 DB Bicep Curls
(switching each minute)

WEDNESDAY
(GOAL = > 3 Rounds)
Hello LEG DAY! We’ve got single leg strength work (lunges) in both the strength and workout today! This will help improve our back squat by A TON! Take your time and focus on building the weak side instead of babying it!

WOD
AMRAP 12:
(24 DB Lunges @ Minutes 3, 6, and 9)
16 Wallballs
12 Dips

STRENGTH
8 - 6 - 4 - 2
Back Rack Lunges @ 50% of 1RM Back Squat
Then…
Max Back Squats @ 60%

THURSDAY
(GOAL = 1200-1500m for the cardio)
(GOAL = Under 15 minutes)
While we’re incorporating more strength, we’re also adding more cardio only work to get us better at our endurance with longer hard breathing cardio activities!
The workout is one of those fun, moving fast kind of WODs! The reps in each skill are so small that this should be unbroken and flying!

Cardio
Double Tabata Row
:20 on/:10 off x 16
(For Distance)

WOD
For Time
10 Rounds
5 Devil Press 35/25
5 Toes to Bar
5 Hand Release Push Ups
10 Calorie Row

FRIDAY
(GOAL = Over 5 Rounds —-> 6/14/21)
It is with deep regret the Australian Defence Force announces the death of Private (Pte) Gregory Michael Sher during operations in Afghanistan. Private Sher was serving with the Special Operations Task Group when he was killed by a rocket attack in Uruzgan province, on Sunday 4 January, 2009.

This workout was originally written to be a FOR TIME workout but with “Australia Day” being on the 26th of this month, I thought it would be great to turn it into a 26 minute workout to still honor this Australian hero.

Australian Hero WOD “Sher”
AMRAP 26:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (75% BW)
20-18-16-14-12-10-8-6-4-2 Reps of:
Burpee Pull-Ups
30-27-24-21-18-15-12-9-6-3 Reps of:
Double-Unders