Get pumped for this week's workouts!
Workouts of the week
Monday
Weightlifting
Squat Snatch 5-4-3-2-1
Conditioning
For Time: 11:00-15:00
Couplet: “Karabel” (Wall Balls + Power Snatches)
Accessory
RNT Split Squats
Seated Barbell Good Mornings
Ring Hamstring Curls
Tuesday
Skill
Bar Muscle-Ups
Conditioning
4 x 8:00 AMRAP (32:00 AMRAP)
Run + Bar Muscle-Up + Knee to Elbows + Double Under + Echo Bike
Accessory
Straight Bar Dips
Dual Dumbbell Bent Over Lateral Raises
Dual Dumbbell Upright Rows
Wednesday
Strength
Pause Front Squat 1 x 1
Front Squat 1×3, 1×5
Conditioning
11:00 AMRAP
Deadlift + Front Rack Lunge + Strict Handstand Push-Ups
Accessory
Cossack Squat
Weighted Hip Extensions
Parallel Deficit Push-Ups
Thursday
Conditioning
Every 8:00 x 3 Sets
Couplet: Row + Burpee Box Jump Overs
Accessory
Weighted Plank
Hanging Flutter Kicks
Weighted Russian Twists
Friday
Weightlifting
Pause Split Jerk + Split Jerk
Conditioning
11:00 AMRAP
Triplet: Power Clean + Push Press + Chest to Bar
Accessory
Banded Hip Thrust
Rear Foot Elevated Romanian Deadlift
Crossover Box Step-Up
Saturday
Partner Wod
For Time 18:00-22:00 (1:1 Work to Rest)
Wall Walks + Shuttle Runs + Abmat Sit-Ups
Accessory
Wall Facing Handstand Push-Ups
V-Ups
Sunday
Strength
Turkish Get-Ups
Sandbag Cleans
Sandbag Bear Hug Holds
Conditioning
For Time 5:00-7:00
Couplet: American Kettlebell Swings + Push-Ups
Accessory
Floor Dumbbell Pull-Overs
Floor Dumbbell Tricep Skull Crushers
Floor Dumbbell Chest Flys
member spotlight
This week, we are thrilled to spotlight Joanne Abyad for her consistent work ethic and fantastic progress in her fitness journey. Seeing Joanne conquer her fear of being inverted and nailing those handstand push-ups has been truly inspiring for all of us. Keep up the great work, Joanne!
All the coaches always appreciate your hard work in classes and funny personality! 🥳
Community Corner
We want to extend a warm welcome to all of our new members who have recently joined us. Your decision to embark on this fitness journey with us is something we don’t take lightly.
We’re here to support you every step of the way, and we can’t wait to see all the incredible progress you’ll make.
Trainer Tip
Tips to get your friends to join you in classes! ⬇️
Refer and receive
With only 2 more weeks left in our Refer and Receive Contest, many of you have asked the best way to bring someone to experience our community.
We offer a 3 class for $3 trial that’s the perfect way to check out our community and see what we’re all about.
quote of the week
“Find a group of people who challenge and inspire you; spend a lot of time with them, and it will change your life.”
-Amy Poehler
