Week in Preview – April 8th, 2019

“If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time.” — Joe Duncan



Free Workshops


We have two free workshops coming up this week!  Nutrition on Wednesday at North with Johnny, because spring is here and you need to make sure you’ve got it all on point, and


CrossOver symmetry Saturday at West after all normal classes with DeMarcus.  Don’t you think it’s time to get your shoulders in order?  Come out and learn something new!


The Week


Monday – Smirnoff


Today’s workout has a lot of push-ups because we know Murph is coming!  Focus on getting big sets, not chipping away at small reps.  We want to build muscular endurance.  Between all the push-ups you’ll get to work on some longer runs and get in some high volume kettlebell swings.


Bonus : We’ll be doing CFK pull-up program again today!  Pull-ups are awesome and important for general health, but we also have Murph coming up!  Get ready!


Tuesday – Dead Broke


Five minutes of work with 5 minutes of rest for 3 rounds.  Buy-in will be calorie rows, immediately followed by deadlifts and lateral box jump overs.  The deadlift weight will go up every round with the reps dropping.  This is all about moving fast!


Wednesday – Squat Day


This is our last week fo adding weight!  After the squats, we’ll practice rope climbs and l-sits.


Thursday – Helmet Hair


A great day to work on those STRICT handstand push-ups!  We’ll go through sets of 5, plus strict pull-ups, walking lunges, and sit-ups.  No score on this one, just a solid skill and strength day.


Friday – Macho Mile


Remember Macho Man?  3 power cleans + 3 Front Squats + 3 Push Jerks?  Well use that today as you do 4 rounds of 400 m runs followed by 3 rounds of Macho Man.  But it’s only at 135/95!


Saturday – Community WOD


15 min AMRAP of sandbag power cleans, calories on the bike or rower, dumbbell snatches, and jumping rope.  Lots of fun, so bring some friends out!


Level 2


Rope climb and double under practice, so remember to bring some shin protection!  You will not be allowed to practice climbing ropes if you don’t have some sort of shin protection!


Follow with an EMOM to work up to a heavy single of DUMBBELL Snatch!  Then into a 25 min AMRAP with a team of 3 to get through 90/60 calories on the bike, 60 alternating DB snatches (70/50), 300 double unders, and 15 rope climbs.  Trade often!



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