YO! Kayla is still gone this week! Sad! NEXT week is Veterans Day (we’re closed that day, the 11th).
Also: a quick reminder for you guys about bringing “+1’s” to the gym. WE DIG IT. We know it’s important to your daily schedule and most likely if you couldn’t bring the baby, dog, teenager, grandparent etc., you wouldn’t be able to make it that day to train. We know 🙂 We want you to train hard each and every day. Thank you for taking the measures you’re taking to train the dogs, have the treats, go pee ahead of class (and during class!), bring toys, have a mat for “place,” hiring baby sitters for your child, bringing devices to entertain, taking time out to soothe crying littles, looking at less busy class times, educating the teens on where to be that’s out of the way and that the gym isn’t play time for them, you do so much! AND, it’s essential!!
The coaches are going to manage their space so the athletes and +1’s are safe, but this is a bigger increase in responsibility than I think people think. Bars are dropping, people are getting on and off the ground, people are cussing, kettlebells are overhead, people are landing on the ground from muscle-ups: little ones under foot, or a dog limb misplaced would be TRAGIC. So 🙂 Just a quick reminder to keep being amazing, and if your coach needs you to move, reposition, be sequestered in a safe corner, be awesome and acquiesce to this request. THANKS!
Workouts:
Monday: Bench Press Max 3
Tuesday: TEAM Lumberjack 20 For Time, 20 Deadlifts (275/185 lb), 200/200 meter Run, 20 Kettlebell Swings (2/1.5 pood), 200/200 meter Run, 20 Overhead Squats (115/75 lb), 200/200 meter Run, 20 Burpees, 200/200 meter Run, 20 Chest-to-Bar Pull-Ups, 200/200 meter Run 20 Box Jumps (24/20 in) 200/200 meter Run, 20 Dumbbell Squat Cleans (45/35 lb) 200/200 meter Run
***The reps are meant to be shared (e.g. 10/10, I do 5, you do 15 etc.), and the 200m Run both teammates do at the same time.***
Wednesday: 1 Minute Max Double Unders, 1 Minute Plank, 1 Minute Max Double Unders, 1 Minute Hollow Rock, 1 Minute Max Double Unders, 1 Minute GHD Sit-up, 1 Minute Max Double Unders, 1 Minute Toes to Bars, 1 Minute Double Unders, 1 Minute V-Ups
Thursday: “Cindy” Max Rounds in 20 Minutes of 5 Pull-ups, 10 Push-ups 15 Air Squats
Friday: Hang Power Snatch Max 2
Saturday: Trade Rounds with your buddy: 7 Presses, 7 Thrusters, 7 Front Squats 135/95, once you each get two rounds, make 40 Med Ball Passing sit-ups. Max Sit-ups in 20 minutes
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