Summer of Skills:
8/28: Get a Deeper Squat With Coach Heidi
9/4: No Excuses Challenge Info Meeting
All clinics at 6:30 p.m.
These are FREE for members.
Is there something you’re dying to learn more of? Please drop a line to email@example.com.
No Excuses Challenge 2019:
YES, we will be running a No Excuses Challenge this year.
The challenge will officially begin Monday, September 9 and run through Monday, October 21 (6 weeks!).
We’ll have a full informational kick-off meeting on Wednesday, September 4.
For the 6 weeks, you’ll be accountable for the following:
- A MINIMUM of 15 minutes of exercise 5 days per week.
- 7 hours of sleep per night, EVERY NIGHT.
- 10 minutes of mobility/recovery EVERY DAY.
- Eating according to plan (more to come).
- Logging your success on the above EVERY DAY.
The challenge is for those of you who are starting from scratch and want accountability to make basic, healthy habits STICK. You’ll learn the following:
- How to compose healthy meals (what types of food make you feel best?!).
- How to nail down sustainable HABITS.
- How to develop a mobility/recovery practice.
If you’ve done this before, you can expect to:
- Re-visit those habits that always trip you up when “life” gets in the way.
- Connect with your buddy and the crew and learn new skills and tweaks to make the habits easier.
- Bring BACK the awareness of which of these habits make you feel your very best.
Cost is $89.
Sign up at the front desk.
Holiday Schedule Monday, September 2
8-a.m. and 9-a.m. classes only!
Guest Day Saturday, September 7
Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!
Workouts for the Week:
A. Push jerk:
Start at a moderate weight and work up to a heavy, but not sketchy, set of 3. This is not the time to fail the first rep! Take a second stab at same weight or drop if form starts to go!
B. “Jack in the Box”
Push jerk (135/95)
30 double-unders after each set
Push jerk (155/105)
30 double-unders after each set
How many Jack in the Box tacos can you get for the change in yo’ pocket? About as many as the number of jerks you’ll do today.
Upper body dynamic strength day + practice/stamina at heavier weights.
Goal is to hold on to the bar as long as possible—keep your movement SMOOTH and steady and try to keep each round to 1-2 sets, at most.
Rest 3:00, then:
50 slam balls
Monostructural fun day! Once you pop, you can’t stop!
Break the slam balls into 2-3 sets as needed; keep breathing throughout. You should push nearly to redline, but not to the point where you dog the rest of the movements. Slam balls should feel like 85-90% effort by the end … then just HOLD ON!
B. Get Sweaty:
As many rounds and reps as possible in 15 minutes:
30-s hang from bar
15 parallette pass throughs
10 cossack squats
Use a plate, light KB, or light band on rig to balance the cossack squats. Remember: Hips back, and keep your full foot on the ground when you push your weight to that side!
Play with the pass throughs—try a higher set of boxes if it lets you kick forward and back without touching the ground. WEEE!
1:00/side saddle (half frog, other leg out)
1:00 child’s pose
2:00/side shoulder LAX ball smash or foam roll
A. Back squat: –1RM
Work up to a new 1RM or something *really* heavy today! Aim for 5-10# over current max, if you know it! Rest 2:00 between sets.
Warming up to this:
3-3 moderately heavy
Start singles where you KNOW you can hit 3. Build some confidence in the setup and GO!
B. As many rounds and reps as possible in 9 minutes:
5 DB push ups
10 DB walking lunges
DB push ups: Simply use the DBs instead of your hands on the ground! Chest touches down to bells.
Any rack for DB lunges: carry, front rack, anything goes.
Move quickly. Early sets should be 1 min or less!
For total time:
12 deadlifts (185/125)
12 burpees over bar
9 deadlifts (225/155)
9 burpees over bar
Score is combined time, INCLUDING rest!
Sub 25:00 should be very doable if you move quickly through the burpees. You WILL get tired, but do not let yourself stay on the ground! Moving slowly through 2-3 reps is better than stopping. Take your breaths before picking up the barbell, but transition as quickly as possible through everything else!
Burpees are lateral over bar, not bar facing—stay low and move FAST.
This one is all about stamina! It’ll be hard to keep moving through the first and second rounds, but just keep moving!
Pistols and step-ups will really challenge your balance after the row and box jumps, so try to find a rhythm or flow to help. Big sets on pull-ups/ring rows. Try to get through a third or more (e.g., in the 42: 18-14-10; 30: 12-10-8; 18: 8-6-4)
In Teams of 2, for total time:
Row 1000m (split as needed)
150 Wallballs (20,14)
30 power snatches (115/75)
30 Clean & Jerks (115/75)
800m run (split as needed)
Rx+: (135/95) BOTH row and run 2k/1mi
Out the door by 30 min, regardless of where you are 🙂 You go, I go. Keep moving with fast single reps as needed or small sets. While each workout is a sprint, you’ll have to keep a steady cadence to have “gas” at the end.