Week in Preview – January 2, 2017

Happy new year to everyone!

We hope everyone had a happy and safe holiday season, and we know that many of our athletes started the year off with a bang at the Calhoun’s New Year’s Day 5k.  Congrats to everyone who completed it and all those who set a PR!

Weight-loss and body transformation are two of the most popular resolutions to take on every new year.  Maybe you’ve made that same resolution for years and years and struggled to follow through.  We’re here to help out!  Talk to a coach about setting goals and following a nutrition plan in the new year.

Row’d Royalty starts this week!  Get signed up!  The first workout will be released on Thursday.  We’ll be holding heats on Sunday mornings at both locations.  Come out and have some fun!

Onto your week!

Monday – Cindy meets DT

We’ve got a long EMOM alternating with some calorie rows, rounds of Cindy, and rounds of DT.  Keep a consistent pace and get some rest between rounds.

Tuesday – Back Squats and Shuttles

4 RM back squat today, followed up with death by 10 m sprints.  Keep it up as long as you can!

Wednesday – Jump, jump around!

3 rounds of power snatches and burpee broad jumps, a little rest, followed by 3 rounds of front squats and box jumps.  Sub 8 minutes for each set is the goal.

Thursday – Work That Grip

3 rounds of double unders, toes to bar, and deadlifts.  Cap is 10 minutes.

Friday – Partner RED Friday!

Thrusters on thrusters on thrusters.  Break up your reps however you want.  Reps go down as the weights go up.  If you make it to the end with time to spare, AMRAP the last weight.  Goal in 20 minutes?  Make it to at least the 3rd set….out of 5.

Saturday – Gymnastics and Powerlifting

Pull-up negatives and strict pull-ups.  Followed with a descending ladder of chest to bar pull-ups, KB/DB medball bench press, and back squats at bodyweight.  Not for time.  For quality.

Looks like a fun week of programming and a great way to start off the new year!  We can’t wait to see you.

Happy new year and see you on the floor.

-Coach Scott

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