Hello again for another fun week of workouts!
This week we will be having Bring a Friend week ALL WEEK (Nov. 13-18) so bring all of your buds for a good time!
Monday will start the week off with a snatch grip push press and overhead squat strength piece, followed by “Ted Lasso” during which we will be AMRAP-ing it up with shuttle runs, pull-ups, v-ups, and more shuttle runs!
On Tuesday “Roy Kent and Jamie Tartt” coming to town, bringing a 5-rounder of cals on the bike and wall walks! After that it’s all about pull-up progression.
Wednesday’s strength is another barbell complex, and then we will all “Be a Goldfish” when we start back squatting, doing bar-facing burpees, and dubz.
We have classic deadlift strength on Thursday followed by a visit from “Coach Beard” involving calories on the rower, bench press, and push-ups. Let’s go bros.
We’re taking it back to 17.2 on Friday with dumbbell walking lunges, toes to bar, power cleans, and bar muscle ups!
Saturday will end the week with “AFC Richmond”, a 24min wod with overhead squats, handstand walking, and strict pull-ups. After you warm those arms up with that little workout, we will really pump them up with the mayhem mini-pump!
“I am stronger than my challenges, and my challenges are making me stronger.”— Karen Salmansohn
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