Anyone have a guess what the most PR’d lift was this week? 29 of 60 were for the Front Squat. One possible reason for this is all the work you have put in during the past lifting cycle! All in all this past week was great to see everyone enjoying the lifting sessions and yes moving quickly through the hour.
This upcoming week you will start seeing us work on Tempo in our lifts. We may even use the metronome so you can get the rhythm down and not rush the pace.
It is the third week of the month we have lots of fun in store and also a lot of you are wrapping up the last week of school. Summer Summer Summer Time!
Week ahead looks like this:
Monday: Snow White- a 12 min Amrap with Doubles and an ascending rep scheme of Toes to Bar. The strength will be after the AMRAP today.
Tuesday: Grumpy- Fight those smiles as you speed through Kettlebell Front Squats and Calories on the bike… not once but twice. Strength focus will be on the tempo in the front squat at 65% and then Weighted chin ups.
Wednesday: Doc- You will need to be smart like doc as we do this 5 sets every 4 min workout with Rowing Burpess and Dumbbell chippy chipper.
Thursday: The Huntsman-Leg burner with descending reps of Jumping split lunges and a mat sit-ups after we bench and box jump today.
Friday: Happy and Dopey-Partner workout with Running and synchro fun with pull-ups, wallballs and box jumps. Strength focus is on tempo
Saturday: Evil Queen-I am pretty sure the burpees in this workout will feel like a poisoned apple but that sweet sleep after this workout will be a delight. Grab your workout buddy and chip away through a delightfully devious workout.
Sunday: Out Foundation Pride Workout at 10:00am. Come Support a good cause and invite friends who may want to come in for free today! It is also Father’s Day. We appreciate all the Dad’s in DCF.
Gymnastic Skill: We are going to be headed into the next cycle which will be all about building strength in your pistol (single leg squat!) Well done all of you on your rope climb work this past six weeks.
Event Planning is Thursday and we will be getting the swim workout dates and workouts posted soon. The pool hours open up more after this next week and all the kids are out of school.
