210926 - Week Preview

END OF SUMMER FIT FAM BBQ THIS FRIDAY @ 6pm!
Sign up to bring an item and bring camping chairs to be comfy!
We will have coolers filled with ice for beverages, grill ready to go, and a fire going to for the s’mores!
NO 5:30PM CLASS THAT DAY!

MONDAY
(GOAL = 60 Wallballs)
Workin on more unbroken volume when it comes to wallballs after some “time under tension” bench press!
STRENGTH - Bench Press
10 @ 75/55
2 Rounds
20 @ 95/65
(with :20 hold on the last one)
2 Rounds
10 @ 115/75
(with :10 hold on the last one)

WOD - AMREP 9:
MAX Wallballs
( 9 push ups, 18 sit ups, 27 DU) @ each break

TUESDAY
(GOAL = Under 12 minutes)
Hitting the bike hard prior to an all barbell workout!
Build that GRIP!

STRENGTH - Back Squat
Build to heavy 4RM
Every 90 seconds for 9 minutes

WOD - FOR TIME
20/15 Calorie Bike BUY-IN
then…
20-15-10-5
Deadlift 95/65
Hang Clean
Lunge
Push Press

WEDNESDAY
(GOAL =
Last time we did snatches, I noticed more confidence in getting under the bar! So let’s work on that squat!

STRENGTH - Oly Drills for Squat Snatches

WOD - AMRAP 14:
14 Hang Snatch 75/55
7 Ring Dips
400m Run

THURSDAY
(GOAL = NO SOCRE DAY!)
Building strict upper body strength then a choose your own adventure for either cardio or lifting!

WOD - 12 Rounds
:40 work / :20 rest
Strict Pull Ups
Strict Press

STRENGTH - 2 Options
”To Hell” on the Rower or Ski Erg with a partner
OR Bro Lift session with a partner

FRIDAY
(GOAL = 30 seconds)
Lots. of people did this workout about a year ago! Let’s look up that score and try to beat it!

”Fire Chief” (Performed 13 months ago!)
Every 3 minutes for 18 minutes
SCORE = Slowest Round
6 Burpees
18 DB Snatches
7 Toes to Bar
9 Goblet Squats