PUSH Week Coming / Grouse Grind Reminder!


Don't worry Dan, push week will be back! Photo: Oscar Bravo



Team!


This is an advance notice that we'll be holding our next PUSH week starting on the 13th of September. For those of you who don't know the drill, PUSH week is an opportunity to take on a different wod each day of the week (mon - saturday). The idea is that it provides a stronger stimulus for fitness and creates a bit of excitement as you compete with your Scaled, Rx, or CP buddies for title of PUSH week king and queen!


There will be more info coming out as we get closer to the date, but mark it in your calendars and keep improving your skills, fitness, and strength!


Cam


PS Want to join in this Saturday's Grouse Grind Trip? We'll be heading over on the 8am ferry and coming back in the afternoon/evening. We'll be carpooling over and back so all you need so will be getting thigs sorted early this week! Should be a great day with great people, we have about 8 or 9 so far! Click HERE to sign up and get the group emails, or contact Cam for more information!!



TRAINING MONDAY TUESDAY


WARM UP: 3x


10 ring or barbell rows

6 spiderman lunge with twist (3/side, stay in lunge and do 3 in a row per side)

20 jumping jacks or 30-40 single skips





WORK CAPACITY / SKILL


Every 1 min for 15 mins, alternating between:

10 Chest-to-bar Pull-ups

30 Double Unders

20 Kettlebell Goblet Squats


Scale kb, pullups, and skips as needed




WOD


Complete as many rounds as possible in 16 mins of:


20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

10 Toes-to-bars

Run, 200 m


Smooth work, break up the db and ttb as needed to preserve your grip!


FG3: scale db, half reps of TTB FG2: 20-25/35-40, hanging knee raise FG1: scale as needed CP1: 30 cj, 16 ttb CP2: 20 reps single arm kb snatch 35/53, 16 ttb