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Weekly Movement Forecast
M = Labor Day WOD
T= Double Under's + Sit-ups + Farmer's Carries
W = Clean & Jerk's + Barbell Cycling
Th = "Oh my Cardio" Bike/Ski/Row Conditioning
F = Sumo Deadlifts & WallBalls
Labor Day Fun
Celebrating this holiday with a grinding partner workout. Come with a buddy and be ready to work!
Partner WOD Tuesdays
Back to back partner workout days, this day will be the popular combination of double Under's and sit-ups. With some farmers carries sprinkle in! Great improvements seen across the board on double Under's, let’s continue to chip away at them and practice!
Power Clean + Push Jerk
Week two of our cycle! The reps and format will be the same this week, just looking for a slight increase in weight. Making sure we perfect our set up on the clean, driving through the full foot and turning on the lat engagement as we “push-sweep-hips-toes-shrug”🎶🎶. Remember to not rush the jerk! Take the time to get a strong rack position and gather some air, then staying in that full foot as we “dip-drive-dip”.
We have a fun day planned with our continued effort to build a strong aerobic base. This will be in an interval format, and push you to test your abilities to find a challenging pace while keeping your breathing and mental mindset to sustain.
Week two on our cycle for sumos! Again, the format and reps will remain the same so look for a small increase in weight. Set up is everything here! Making sure we keep the knees tracked out, set the back at a more vertical angle while maintaining vertical shins, rising the body as a unit and producing such strong force while squeezing the glutes to a lockout.