***SNOW: If the gym needs to close for snow coming up, it’ll be it’s own blog post above this one. It’ll have to be pretty bad to close. The Focus is a monster in the snow, and I may be beardless, but trust that I’m FEARLESS. Ha 🙂 I couldn’t resist, if it’s bad, I’m totally not coming. Home workouts and all that will ensue. Stay tuned and hope for some Santa Ana / El Niño hot spell from down south to wash all this to rain :)***
YO! Dirty Dozen stickers!! I’m super sorry guys, getting them printed was a hassle. I tried to design it a few times, and the printer didn’t like the resolution, so I sent it around, and blah blah blah, I know I’m late, but hey, worth the wait? They should be here soon enough, and all will be well!! Super proud of you guys, and that feeds into a great start to this years virtual training montage, a la Rocky IV 🙂
Monday the 13th: Sure it’s not Friday the 13th?
For Time:
10 Deadlifts 275/185
30 Half Burpees
50 Wall Balls 20-10/14-9
30 Half Burpees
10 Deadlifts 275/185
Tuesday the 14th:
Push Press x1
Wednesday the 15th:
30/20/10 for time of:
Pull-ups
Alternating DB Snatch 45/30
DB Box Step Over 45/30
Thursday the 16th:
75 seconds each station 5 rounds for max reps, 15 seconds rotate for max reps/cals:
Row for Cals
Push-ups
Toes to bar
Friday the 17th:
30 – 1 – 20 – 1 – 10 – 1
Back Squat, just like the Bench Press we did, GET SPOTTERS FOR THE 1’s!!!
Hamstring falls afterwards 5 sets of 5 reps
Saturday the 18th:
Teams of 2 For Time:
Double Unders and Sit-ups
Each person completes 150 of each, can work at the same time, but only on the different movements, broken up however they want to.
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