Congratulations on working through a tough PUSH week! A lot of variety in the workouts and I'm sure you were challenged mentally and physically.
Stay tuned for a blog from Coach Adam breaking down who captured the prizes in each division!
Now as many of you know, we are moving to a new member management system called PUSH PRESS. this system allows us to track our memberships, get in touch, and register members for classes much more efficiently.
This week (May 13 - 18) is a trial week. By now you should have gotten an email from us about getting started on Push Press, including adding an App to your phone so that you can check in for classes.
You'll need to get the sign in process dialed in this week, as the following week you will have to sign in prior to the class on your phone or in the gym to be able to attend class.
If you haven't already gotten set up with the new system, do so ASAP!
TRAINING MONDAY - TUESDAY
WARM UP: Rotating EMOM for 3 rounds (9 min)
- 6 medball cleans
- 12 pushups
- 12 slow double crunch
SKILL: Front Squat 5 x 3 E2M
Ramp up each set to a heavy but smooth 3 reps (approx 80-85% 1RM)
A triplet of relatively simple movements that'll get your grip and heart rate going for sure. Scale the double unders as needed to keep a continuous pace through the workout.
Rx: 50-40-30-20-10 double unders, 25-20-15-10-5 of American KBS (35/53), 10-8-6-4-2 of burpees
FG2: half reps of DU or 100-80-60-40-20 of heavy rope single skips. KB 26/44
FG1: single skips, scale KB as needed
CP: half reps of du with heavy rope, KB 44/70