Blog Week of 4-13-2020

Quote of the Week 4-13-2020

“It isn’t the events themselves that disturb us, it’s only our judgments about them.”

NEWS

I will keep this blog short and sweet so you guys can go enjoy your holiday.  Happy Easter and Happy Passover weekend to all! Please take the time to enjoy this unique opportunity and share good energy with those closest to you.  We love you guys, we miss you, but we will see you soon!

Stay tuned to our Instagram stories and daily Lesson Plans- I will be hosting a live Q&A session this Wednesday.  Anything is on the table, from Programming, to Coaching, to the future of the gym. I may even have some exciting surprises for you…

PROGRAMMING

For our Strength work this week we are doing some high reps and really focusing on the squeeze.  The point is to feel the muscle in the lengthened position, contract as hard as possible, shorten the working muscle effectively, and repeat.  I am more concerned about making the reps count then counting the reps this week.  

LET’S DO IT!

Monday

Strength

DB Front Squat

2 Sets of 20 Reps

Metcon

“DB Kalsu”

100 DB Thrusters

5 Burpees at the top of every minute

30 Minute Cap

Tuesday

Strength

Single Arm DB Strict Press

2 Sets of 20 Reps Each Arm

Metcon

AMRAP 20

Unbroken Doubles

Every Break= 20 Push-ups

Scored for total Doubles

Wednesday 

Strength 

Single Arm DB Row

2 Sets of 20 Reps Each Arm

Metcon

30-20-10-20-30

Alt DB Hang Snatch

Renegade Rows

Thursday 

Strength 

Front Rack DB Good Morning

2 Sets of 20 Reps

Metcon

5 Rounds

400m Run

8 Right Arm DB OHS

8 Left Arm DB OHS

10 DB Sit-ups

Friday

Strength 

Single Arm DB Floor Press

2 Sets of 20 Reps Each Arm

Metcon

3 Rounds

1 Minute Each Movement

Jumping Lunges

Shoulder Taps

Pulsing Jump Squats

Plank up downs

Burpee Tuck Jumps

Crossover Mountain Climbers

Squat Jumping Jacks 

1 Minute Rest

Scored For Total Reps

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