Get Pumped for this week's workouts!
Workouts of the week
Monday
Deadlift 4-3-2-2
For Time: 9:00-13:00
Couplet: Run + Deadlifts
Posterior Chain / Upper Body Pull
Tuesday
Hang Squat Snatch 3 Rep
AMRAP 7:00
Couplet: Overhead Squat + Lateral Burpees
Rotational Midline Work
Wednesday
Bar Muscle-Up + Legless Rope Climbs
For Time: 11:00-15:00
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups
Strict Midline Work / Hamstrings / Lats
Thursday
N/A
Every 15:00 x 2 Sets
Triplet: Row + Wall Balls + Double Unders
Knees and Hips
Friday
Clean and Jerk EMOM
Front Squat + Back Squat
N/A
Erectors and Upper Body Vertical Press
Saturday
N/A
Partner Hero WOD / “Jag 28”
Chipper: Run + Strict Pull-Ups + American Kettlebell Swings + Dual Kettlebell Clean and Jerk
Upper Body Pulling / Lats + Bi’s
Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press
Upper Body Pressing Hypertrophy Work
Member shout outs!
JJ improving his mobility and lifts
Mira Champeneria is making a ton of progress!!
New Member Cigdem is off to a wonderful start!
Welcome Rohan!!
Community Corner
Join us on Friday 9/20 for an amazing workout (open level)
This WEEK!
Standing Together: Help Our Coach Recover from an Apartment Fire
Our beloved Coach KT has recently experienced a devastating apartment fire. She is navigating this challenging situation with such patience and grace.
We know the strength of our community can make a difference.
If you are able, we humbly ask for your support to help her rebuild during this difficult time. Every contribution, no matter the size, will go a long way in helping her get back on her feet.
You can donate directly through the GoFundMe link below.
Thank you from the bottom of our hearts for being part of this incredible community. Your generosity and kindness truly mean the world.
Quote of the week
“The ultimate form of intrinsic motivation is when a habit becomes part of your identity.”
– James Clear
