210711 - Week Preview

Hey Fit Fam! Just a reminder, there will be NO CLASSES ON FRIDAY!
I will have an at-home workout programmed for that day!
ON SATURDAY, Intern Tristan is going to be coaching Open Gym from 8-11am!
Back to normal on Monday! Thanks for being so understanding and supportive about closing the gym for the day! It’s tough for me but it will be fun to get away for the weekend! :)
- Coach LoLo

MONDAY
(GOAL = Under 10 minutes)
Today is a classic benchmark that we did back in August 2020! Let’s push for some BIG PR’s just like we did with Fran!

STRENGTH
Stations
(1 minute of work/:30 transition) x 4
1) DB Bench Press
2) Abs (GHD or Ball Crunch)
3) Supinated Barbell Row

WOD - Benchmark “Helen”
FOR TIME
3 Rounds
400m Run
21 American KB Swings
12 Pull Ups

TUESDAY
(GOAL =
We practiced this format last week and ya’ll handled it like champs! Now we’re adding more difficult movements to the scenario! We will be switching up the intervals toward the end of the month too!

STRENGTH - Oly Complex

WOD - FOR TIME
(:30 on/:30 off)
30 Cleans 135/95
30 Burpee Box Jumps
30 Hang Cleans 95/65
30 Lateral Burpees

Wednesday
(GOAL =
Double strength followed by a double gymnastic workout! Great day to work on form and have some fun!

STRENGTH
Every 3 minutes for 18 minutes
3 Deadlift
3 Push Press (from the rack)
Increase both in weight each round

WOD -
AMRAP 12:
3 - 6 - 9 - 12 …
Handstand Push Up
10 - 20 - 30 - 40 …
Jump Lunges

THURSDAY
(GOAL = NO SCORE DAY!)
Switching back and forth between these two different sections of the workout allows everyone to get in the rowing portion of this workout! There’s quite a bit of built in rest here so go HAM!

STRENGTH - Front Squat

WOD - 6 Rounds
2 minutes of work
1 minute of rest
Round 1, 3, 5 =
6 Dips and 32 DU
Round 2, 4, 6 =
6 DB Thrusters
14/12 Calorie Row