Vacations are drawing to a close as school is starting soon. People will go back to their school schedules for classes. The weather will break soon, hopefully, and be a bit cooler. But life in the gym will still be challenging, no matter when you come. WODs will still be constantly varied, functional movement done at high intensity. It is your job to push yourselves to the limits of your ability in movements, weights and intensity. As you push, you will improve! There is no amount of “coaching” that can give you the drive to work hard. That’s your choice. Each day you come, work hard, plan rest times, eat in order to support your workouts and you will succeed! You can be whatever you choose to be. I hope you choose strong and healthy!
MONDAY 8-8-16 "Nancy" 5 Rounds for time: 400 meter Run 15 Overhead Squats (95,65) TUESDAY 8-9-16 Tabata Jumping Back Squats (50,40) sandbag rest a few minutes, then: Tabata Sandbag Cleans* (50,40) rest, then: Bench Press 5-5-5 (all 1 weight) *full squat WEDNESDAY 8-10-16 4 Rounds for time: Run 400 meters 25 Push-ups 100' Bear Crawl 10 Handstand Push-ups THURSDAY 8-11-16 "Cindy" AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats FRIDAY 8-12-16 5 AMRAPS for 2 minutes each: 1 Rope Climb Row for Calories* Rest 2 minutes *calories in each AMRAP are scores then: Deadlift* 3-3-3 *start first round with at least 75% of 1Rep Max SATURDAY 8-13-16 Open Gym from 8-10am