“Before I learned the art, a punch was just a punch, and a kick, just a kick. After I learned the art, a punch was no longer a punch, a kick, no longer a kick. Now that I understand the art, a punch is just a punch and a kick is just a kick.”
-Bruce Lee
Save The Date
Don’t forget to RSVP to our picnic event at Melton Hill in Oak Ridge! We’ll supply the burgers and buns just don’t forget to bring your favorite sides and beverages!
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A Special Note from Coach David…
“Happy Sunday Athletes! Quick comment about this week coming up. So we just finished out 10RM cycle for the Back Squat, Deadlift, and Strict Press. We saw PRs across the board, so be sure to give yourself a high five and pat on the back for your hard work and progress! This week we will take a break from anything specific before diving into our next strength cycle (more about that to come). We are going to do some stuff this week we haven’t had the opportunity to in a little while, so lets have some fun with it! Sweat it out, enjoy coming in to train, move a barbell, and get after it!”
Weekly WODs:
Monday
Crossfit – Snatch Complex + Burpee Snatch Burnout
We’ll take the first few minutes of class to establish a moderately heavy power snatch, snatch balance, and overhead squat complex. The purpose of this complex is to drill speed under the bar and receiving positions in the snatch. Our workout for day one is ten rounds of snatches and burpees.
Burn – Benchmark WOD “Big Mac”
For Time
600m Run
40 Box Jump Over
40 Alt. DB Snatches
300m Run
20 Box Jump Over
20 Alt. DB Snatch
150m Run
-14:00 Cap-
Tuesday
Crossfit – Atlas’s EMOM
It’s a good idea to prep the shoulders with mobility bands before jumping into today’s workout. We have an alternating EMOM of wall walks, thrusters, and double-unders. A pro-tip for this workout is to make sure that the shoulders are relaxed throughout the longer sets of double-unders.
Burn
EMOM x 15:00
MIN1: 15/12 Cal Bike
MIN2: 15 KB Suitcase DL
MIN3: :45 Double KB Front Rack Hold
Wednesday
Crossfit – 3 Round Burner
Our workout for today will send your heart off to the races! Our three round workout includes sit-ups, slam balls, and hang squat cleans. There will be no score on today’s workout.
Burn
AMRAP x 12 MIN
8 Double DB Hang Power Clean
16 Double DB Front Rack Lunge
24 Double Under
Thursday
Crossfit – Gymnastic Pull Of Choice
Our twenty minute sweat fest will give athletes an opportunity to pick their own individual gymnastics pulling option. Our workout will also include bike calories, rope climbs, and kettlebell suitcase carries. The carries will tax your grip so be sure you are prepared to climb the rope when the time comes.
Burn
Every 60 seconds x 10 sets
50m Sprint
Rest 2:00
Not For Time
400m Sandbag Carry (hold however)
Friday
Crossfit – Benchmark WOD “Diane”
Diane or 45 head smashes for time? You decide! Our deadlift and handstand push-up WOD will test each athletes ability to brace their core under fatigue. The deadlifts will tax the midline and give any athlete a difficult time maintaining stability on the wall.
Burn
EMOM x 15
Min1: Sit Ups
Min2: Burpees
Min3: Cal row
Min4: Air squat
Min5: Kettlebell Swing
Saturday
Crossfit – “Straight 100”
Another day, another benchmark. We have 100 reps of rower calories, wall balls, and box jumps. You’ll be able to claim your title as the quad god after this one!
Level 2 will also have an added strength session of paused front squats and a skill session of toes to bar development.
Burn
Partner Workout
Buy In: 200m Farmers Carry (switch every 50m)
60 Push Ups (split evenly)
50 Ring Rows (split evenly)
40 Synchro Lunges
Cash Out: 200m Farmers Carry (switch every 50m)
16:00 CAP