Weekly WODs Nov 1st-7th

By Coach Josh Workout Comments Off on Weekly WODs Nov 1st-7th

This week…

Halloween: Come by the gym tonight from 6-7pm! Gym photographer extraordinaire Brian will be doing costume pictures for y’all. BIG thank you to Brian for being behind the camera over the years and helping capture the spirit of the gym so well.

PR Camp Benchmark Setting: Starting on November 7 is the PR Camp series. Time to dial in your lifts to have benchmarks for the start of the new year. Sign up here. This course is a la carte to your regular group/personal training membership. We won’t run the class if there isn’t enough interest, sign up now if you’re going to!

Olympic Lifting: Olympic Lifting class is done! It was scheduled as an 8-week class and many athletes saw improvement in their Snatch and Clean&Jerk lifts. The 3:15pm time slot is transitioned BACK to Teen Empowerment. Teen Empowerment is an all girls class dedicated to fitness, strength, body awareness, and self awareness.

VSX this week…

Monday
Strength: Max out week – Bench Press
Workout:  EMOM
Cal Row, No Push-up Renegade Rows

Tuesday
Strength: Sumo Deadlift
Workout: AMRAP
Sumo Deadlift, Front Squats, and Hand Release Push Ups

Wednesday
Strength: Max out week – Push Jerk
Workout: For Sets
Calorie Bike, Toes to Bar, DB Push Press, DB Push Jerk

Thursday
Strength: Power Clean Complex
Benchmark workout: For Time
Burpee Box Jump Overs, Power Cleans

Friday
Strength: Max out week – Back Squat
Workout: For Time “Roller Coaster”
Row, Thrusters, Ring Rows, Jumping Pull ups, Pull ups

Saturday
Strength: Upper Body Dumbbell Movements
Workout: AMRAP
Run, Double Unders, Situps, Slamballs

Sunday Burn
Coaches choice

VS Power this week…

Monday:
MAIN
Back Squat
SECONDARY
Push Presses

Wednesday:
MAIN
Bench Press
SECONDARY
Upper Pull: Pull ups and Bent Over Rows

Friday:
MAIN
Deadlift
SECONDARY
Goblet Cossack Squats

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