Yoooooo I’m back!
Sorry about last weeks post, pretty, pretty weak stuff from Brendan. I was a little tied up that weekend…
I found this in my inbox on Monday morning, it is a picture of Ricks calves… so there is that.
Please support our Sublime Motion Ball Team!
We currently have 2 spots remaining in our On Ramp program beginning Tuesday, please pass that along to any friends who have been asking about us.
Reminder that Ladies Night is coming up! Friday, September 18th @7:00pm. Coach Mel & Coach Jenelle will be your hosts for the evening. Team workout at Sublime followed by food and drinks after, save the date!
Alright, Foundation enters testing week. Building is in week 3/4, while Being enters a new cycle!
Monday:
Holiday, enjoy some rest & relaxation.
Tuesday:
Foundation – Back Sq & Chins + RFESS + DB Row + WB/Row/Bike
Building – Clean + Back Sq & Ring Pull Up + Step Ups & Face Pulls + WB/Row/Bike
Wednesday:
Foundation – Bench + BB Press + Deadlift + Curls forever
Building – Jerks + DB Bench + Deadlift + DB PP & KBS + Curls + Midline
Thursday:
Foundation – Midline Intervals + Aerobic Intervals
Building – Snatch + Front Sq & Pull Up Work + RFESS + DB Row + Bike Intervals
Friday:
Foundation – Front Sq & Pull Up + Push Up & KBS + Bike/Box Jump/Row
Building – Clean + ALT EMOM (Push Up/RDL/HandStand Hold/Arch) + Bike/Box Jump/Row
Saturday:
Everyone – Sublime Mile! + Row & Bike Intervals