Week in Preview – January 8th, 2018

“There are times when life feels like a stress, a struggle and a constant battle. It’s painful. It’s not fair. And shit happens that is   unexplainable. What we can control is our heart, our thoughts and our breathing. Calm your mind, relax your heart. And breathe.” — Lewis Howes

Check out the Newsletter here!




Don’t forget to sign up for the handstand workshop with Jordan Garcia this weekend!  It’s a great opportunity to improve on your handstand, and improve many other things in your fitness!


Weightlifting Mock Meet


Wanna learn more about weightlifting, or lift some heavy weights?  Check out the weightlifting mock meet this Sunday at 11 a.m.!  E-mail [email protected] if you want to lift!


The Week


Monday – TGU


Turkish Get-Ups today!  It’s been a while, but this is a great total body and shoulder exercise.  Find a heavy, but controlled single, on each arm, then move on to 4 rounds of burpees, sit-ups, and squats.


Tuesday – Squat Day


Don’t miss out on your squats!  5×5 adding 5 lbs again.  Remember, be patient and have perfect squats.  After 12 weeks you’ll be squatting 60 more lbs than you are now!!  We’ve got a classic gym movement to superset today, and it’s going to be a surprise!


Wednesday – Clean Shave


Work for 12 minutes to build to a heavy 3 position clean, then 3 rounds of chest to bar pull-ups, lateral burpees, and power cleans at a lighter weight.


Thursday – Freezer Burn


30-25-20-15-10 of calorie row, Russian KB swings, and 10 m shuttle sprints.  This will be a longer one, so pace it out from the beginning!


Friday – Smooth Criminal


Work to a heavy set of 3 on deadlifts, then move on to a 15 min AMRAP of double unders, wallballs, and slamballs.


Saturday – Any Minute


Rotate around stations for a round of Cindy, hang power snatches, and calorie rows, plus some rest built in.  You’ll rotate every minute, but your score is just going to be the calories.  Move at a steady pace to finish the other stations with a bit of time to rest, but have something more going into the row!