Get Pumped for this week's workouts!
Workouts of the week
Monday
Clean + Push Jerk Complex
Specific Focus on the Segmented Clean Pull
5 Sets x 1:00 on / 1:00 off
Couplet: Barbell Conditioning Ladder
Clean and Jerk + Bar Facing Burpees
Rotational Slam Ball + 90 Degree Box Jump + Side Plank
Tuesday
Back Squat Progression
Back Squat + Goblet Squat
14:00 AMRAP
Triplet: KB Front Rack Reverse Lunge + Toe to Bar + Double Under
Single Leg Crossbody Romanian Deadlifts + Tall Kneeling Banded Lat Pull-Downs
Wednesday
Rowing Technique Focus Day
Every 3:00 x 9 Sets
Run, Echo + Russian Swings, Row
Banded Terminal Knee Extensions + Reverse Sled Drag + Sorenson Holds
Thursday
Strict Press + Push Press
12:00 EMOM
Push-Ups + Turkish Get-Ups + Sandbag Holds
L-Sits + Single Leg Barbell Hip Thrust
Friday
Chest to Bar Skill Progressions
6 Sets x 1:00-1:30 on / 1:00 off
Triplet: Alternating Dumbbell Snatch + PVC Pipe Jump Overs + Chest to Bar
Bodybuilding Finisher: Chest Supported Dumbbell Rows, Bicep Curls, Banded Face Pulls
Saturday
N/A
For Time: 15:00-22:00
3 Person Team Waterfall : Abmat Sit-Ups + Row + Overhead Squats + Wall Walks
Pallof Press + Suitcase Carry + Weighted Plank
Sunday
Seated Strict Ring Muscle-Ups
Skill / Strength Portion + Accessories are the workout today
Ring Support Hold + Bottom of Ring Dip Hold + Ring V-Outs + Banded Tricep Extensions
Member shout outs!
Abdullah competing at his first National comp!
Great to see new members like Shakyra and Nicole Muccio show no fear to a challenging workout from Thursday.
Faby coming back to the swing of things and getting into their norm classes.
Community Corner
Join us on Friday 9/20 for an amazing workout (open level)
And support an amazing cause!
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.
Trainer Tip
Quote of the week
“Success doesn’t come from what you do occasionally. It comes from what you do consistently.”
– Marie Forleo
