Hey guys 🙂 Thanks for the week! I hope you enjoyed the break, I think we all need one, even you guys. Y’all train really hard all year, a rest week, in a chill week from work is a smart move.
Schedule! Monday is a half day! No early AM classes however: 11:00am is on, and then the PM classes, 4:15 and 5:15. See you then!
Otherwise, “normal” week 🙂
Looking at the coming year: 298 training days this year! Up from 297 last year and 292 the year before that! That’s ample opportunity to smash workouts, and be your fittest self. EVENTS! I know you guys love events, I do too, even though I may grumble, they’re fun. Lots of holidays this year are mid-week so we’ll do lots of cool stuff. I’ve got tentatively on the schedule 18 events this year. From Murph, to Snowshoeing to a Helen Challenge, Juneteenth, an overnight camping trip, etc. Let’s do it!
First and most urgent! ROW 5K DAY!! We’ve been doing this the past few years, I love it. It’s really cold, it’s been clear, the view of the Olympics is awesome, and you get a wonderful 5,000m out of the way! Saturday the 13th, 8am, at that little park in Edmonds that has a cover in case it rains. No classes in the gym that day, just over there in heats every 1/2 hour until we’re done! On the bright side, we’ve got like 12 rowers in the mix now! So it’ll be awesome. Sign-ups will be in the gym, don’t add numbers, just fill in when you can make it 🙂
“Lotta Mo’ in Twenty-Fo'”
Workouts:
Monday: Every 5 Minutes for 30 Minutes: 5 Deadlifts 315/225, 10 Box Jumps 24/20, 15 Push-Ups
Tuesday: Max Rounds in 12 Minutes: 30 Double Unders, 30 Hang Power Cleans 75/55, 30 Mountain Climbers
Wednesday: “Rene” LCF as Rx’d 5 Rounds for Time of: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Burpees
Thursday: Back Squat x5
Friday: Strict Nicole AMRAP 20 minutes: 400m run Max reps pull ups
Saturday: Teams of 3: Euro Presses 35/20, Hang on the Rope, Row 300m. Max Euro P’s in 20 minutes. Finishing the Row Causes the Rotate. Put an honest effort into the hang. 1 Euro Press is: Hands to DB’s, Jump feet back, Push-up, Right Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster.
Recent Comments