Hey all, once again great work in PUSH week! So inspiring to see so many amazing performances day after day. The week culminated with a really fun team workout followed by a potluck and it was the perfect way to bring PUSH week 3.0 to a close.
While PUSH week is about bringing people together in bigger classes with more intensity, the payoff will also be in fitness. By challenging your body with high efforts 6 days in a row, you can expect that you will have a bit of a lower level of fitness and strength in the coming week or so.
After that, once your body has fully recovered, you should get a boost in fitness as a response to the volume and intensity stimulus of PUSH week. This will lead right into the Open, so you'll be primed and ready to go!
If you haven't signed up for the Open yet, go ahead and take the plunge! You can do so right HERE.
This is the last week for our Dutch Auction supplement sale and the prices are at their lowest for the duration of the week! We are also re-stocked with Blonyx Creatine and Beta Alanine, so pick them up at great prices!
This coming Saturday February 10 the coaches are getting together to repaint some key areas of the gym that are getting a bit worn. We'll be taking on a variety of other projects too like working on the new rig and placing down more flooring.
If you'd like to help out, it would be great to have you! We'll be kicking things off around 4:00pm and will likely work for 2-3 hours. We'll supply some food as well to keep the morale high!
I'll make a Facebook event for the day also, so we have an accurate estimate of numbers :)
TRAINING MONDAY - TUESDAY
WARM UP: 5 min EMOM: 5 medicine ball cleans, 5 medicine ball burpees
SKILL: Pull-ups or Muscle Ups - 3-8 reps E90s x 10
Choose a sustainable number and do the math on the 10 rounds! Most people will do best with 30-50 total reps.
WOD: "Partner Bounce"
In this workout, you and your partner can switch at any time to accomplish the work. Utilize each others strengths or simply split the work evenly. Pace for 20 minutes and aim to sustain high quality movement throughout!
Rx: AMRAP 20 mins:
Row 100 Calories then in the remaining time, AMRAP of: 20 Power Snatches, 55/75 lbs
60 Double Unders
20 Bar Facing Burpees (new Open standard jump in)
FG: Scale bar weight as needed, 120 single unders
TG: Scale as needed, AMRAP 12-16 min