PUSH Week!

Hey all!

It's been a while since our last PUSH week, but we figured that we would send you into holiday season with a little bump up in volume :)

For those of you who don't know about PUSH week, it's a special high volume training week in which we post a different workout for each day of the week (as opposed to your usual 3 paired wods). Anyone with a 2 day membership or more can attend all 6 days of training during PUSH week.

Out of the 6 workouts, we choose 3 that will we will add up to crown the King and Queen of PUSH week. There will be CP, Rx, and Scaled divisions, with prizes that will be announced soon!

The key is to attend all 6 days as you won't know until PUSH week is over which workouts will contribute to the King and Queen awards!

It will be a great and challenging week, so make sure your calendars are clear.

Cam

---

---

TRAINING MONDAY/TUESDAY

WARMUP

6 Rounds

30sec Work/ 30sec rest and switch

Shuttle Run and Med ball clean and thruster.

1 partner do max shuttle runs for 30sec while the other partner does steady reps of medicine ball clean to thrusters for 30sec then rest and switch.

WOD Prep and set up

WOD

"EMOMSTER 2" (Sept 29th, 2018)

Rotating EMOM x 8 rounds (32mins)

1. Bar Muscle up/Chest to Bar Pullup/Ring Row x 2-8 reps

2. Row x 10-20 Cals OR Double Unders x 30 reps

3. Deadlift/Front Squat/Heavy Kb Swing x 2-8 reps

4. HSPU/HS Hold/Pushups x 2-8 reps