This Friday from 6pm to 9pm we will be hanging out at our neighbors, Brash Brewing, for an evening of group games and fun.
Brash just released (coincidentally) their Black Wolf Kolsch and we are going to be there to give it a try.
Brash also has a new bubbly water produced (I believe) by their partner brewery, Equal Parts for anybody who does not drink.
Come by if you can!
Your workouts are down below. Remember, the goal is to strength train 3-4x per week and to move your body 7 days a week (Read about walking to your goal here). And the final piece is to understand your nutritional needs even in noisy world and while navigating a crazy life. Our Updated Level 1 Nutrition Guide gives you a jumping off point.
SCHEDULE YOUR FREE INTRODUCTION
Whether you want to jump into our workout classes, or you’d like to have your own workout program designed by our coaches while training one on one or in a small group, the first step is to schedule a time for us to sit down and chat.
Week of workouts
Monday
WU:
Gate Run
6 – 12 – 18
Wall Balls
12 Alternating Crossbody Toe Touch
3 – 6 – 9 [ 2 – 4 – 6]
Cal Ski
Stamina: 3 Lines for 10 Rounds or 15:00
10/7 Cal Ski
The Fun: For Time (18:00 to Complete)
9 – 7 – 5
Perfect Deadlift (185#/125#)*
9 Target to Target Squats
Rest 2:00
7 – 5 – 3
Perfect Deadlifts (225#/155#)
7 Target to Target Squats
Rest 2:00
5 – 3 – 1
Perfect Deadlifts (245#/175#)
5 Target to Target Squats
*Borderline tempo on every rep. Demonstrate tremendous control. If I say pause while you are going down below the knee, you ought to be able to stop and not be caught in a sneaky little free fall. Maximize the stretch at the bottom before and after the tap. Slow from the floor, accelerate past the knee. And, of course, neutral spine. Hamstrings should cry. Only go as heavy on each section as you are effectively able to or this becomes a missed opportunity.
Tuesday- Speed Check
WU: 3x
Gate Run
1 Foot Hops through Ladder (Alternate foot each ladder)
6 Tight Kipping Swings
18 Lemon Squeezers
Plyometrics:
3 Sharp Box Jumps*
+ Ladder Drills
*Two foot take off, no step into it. Perfect landing with hips above parallel. Climb to highest you are able to maintain this standard. This should not be super fatiguing physically.
**We are focusing on the neurology here (coordination, balance, landing mechanics, refined movement patterns.
The Fun: 7 Rounds
:90 to Complete
Parking Lot Run
Max Effort Toes to Bar
:30 Rest
Wednesday
WU:
Gate Run
And then,
Lunge Down
5 – 4 – 3 – 2 – 1
Chin Ups
Bear Crawl Back
Prep: E:90 x4
:20 Push Up Plank Hold
+ 4/3 Clapping Push Ups
Strength: E2:30 x4
7-7-5-5-3
Push Press
Start heavier than last weeks first set of 7 (from Friday after “Helen”)
The Fun: For Time
12 – 8 – 6 – 4 – 2 (8 – 6 – 4 – 4 – 2)
Alternating Plate Push Ups
12 Plate Ground to Overhead (45#/25#)
12 Alternating OH Plate Stepback Lunges
— Rest 2:00 —
8 – 6 – 4 – 2 (6 – 4 – 4 – 2)
Alternating Plate Push Ups
12 Plate Ground to Overhead
8 Alternating OH Plate Stepback Lunges
— Rest 2:00 —
6 – 4 – 2 (4 – 2 – 2)
Alternating Plate Push Ups
12 Plate Ground to Overhead
6 Alternating OH Plate Stepback Lunges
Thursday
Classes meet all day with Ricardo
Death by Double Under:
5 – 10 – 15 – 20 – 25 – to infinity (Divisible by 5)
Starting at 5 Double Unders, Every minute, add 5 reps
The Fun: 5 Rounds for Time
20 Reps
– Max Ub Strict DB Curl & Press*
– Remainder of reps as Burpee Box Jump Overs (24”/20”)
*Weight should allow for no more than 15 reps while fresh (~your version of 35#/25#)
DB Gate Carry
Rest 1:00
Friday
Game Night at Brash Brewing tonight at 6pm
WU: 2x
12/8 Cal Row
12 Quad Balls
36 Hollow Flutters
8 V-Ups
Strength: Front Squats
10EB – 7 LW
E2:30 (12:30)
10 – 8 – 6 – 4 – 2
The Fun: 15:00 AMRAP
24/18 Cal Row
And then, AMRAP
15 Wall Balls
15 Sit Ups
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 20:00 AMRAP
9 Heavy Overhead Swings (70#/53#)
6 Burpee Pull Ups
E5M: 400m Run
