We have a new cycle this week starting. We hope you enjoyed a little deload and recovery from Murph and this past cycle! The theme for this 8 week cycle is “Locked and Loaded” Work will be geared towards Front Squats, Deadlifts and Bench Press with also weighted Gymnastics movements.
We will be using this cycle to prepare for a really fun event after the 8 weeks. Stay tuned for details.
Monday: Sesame Street-Bike and core work while getting a chance to throw the sweet baby wall balls in the air! So don’t be a grouch and come on down. Front Squat+Chin Up
Tuesday: Big Bird- While not the fastest land bird we get to do a sprinty activity focus. Flap those wings quick and efficiently. Then on to the rope climb skill session!
Wednesday: Cookie Monster!-Grab a barebell to refuel after we do this lovely 15 Min Amrap of row/snatch and pull-ups. Bench Press and Max Height Box Jump activity to get us rolling.
Thursday: Count Von Count- Counting should not be too hard on this three round workout with Dumbbell step ups burpees and Wall Walks… Ah ah ah ah. Deadlift and Max Handstand Push-ups (strict)
Friday: Bert & Ernie-Which is faster round one or two? Get through 2 sets of a chipper of Pull-ups/Thrusters Double Unders. Followed by a mini pump session.
Saturday: Oscar the Grouch- Don’t be Grumpy or put your head in the garbage! 5 sets with partner to row and do some sandbag cleans. 1:1 per set. (Race is on!) Then in teams of 3 we will get as fast as possible a set number of Rope Climbs/or a spicy Rope Pull-ups activity
Sunday: Elmo-The most cheerful workout of the week with Dumbbell Bench Press and Toes to ring for 3 rounds.
The Burpee Challenge is on. However many you get through this month if you get through the burpee challenge we have for you. 1500 Burpees of 50 burpees a day. Check in on the monthly challenge drop down. Also to keep it spicy we added a unique twist. Check out the instagram video/reel from Saturday.
With us moving into a new cycle we start having a lot to put into class and to teach. We can’t wait to see what gains will come.
Coach Nikki
