Author: Claire Walsh
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Week Preview Aug 5-10
Holiday Class Partner Workout Monday the 5th at 9:30, Whiteboard Workout Friday. Open Gym is cancelled this weekend. Do something fun and active outside 🙂 Monday Holiday: Partner Workout!! Plus some sprinting (fast running) Tuesday Foundation: Band Pull-in, Back Extn, DB Calf Raise, Bottom ¼ Goblet, Couch Stretch Building: Hi Hang Power Snatch, Halting Snatch
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Week Preview July 29 – Aug 3
We’re open regular hours on August long weekend if you are in town for any or all of that weekend. Plus, as an extra special treat, coach Ludo is getting up much earlier than he normally would to lead a holiday workout for you on Monday the 5th at 9:30! Monday Foundation: Incline Bench, Ring
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Week Preview July 22-27
Deload is over! Lifting is back. The Whiteboard Workout is on Thursday. Monday Foundation: Seated Good Morning, Garhammers, Step-ups, Tib Raise, Pigeon Building: Hi Hang Power Snatch, Halting Snatch DL or Back Squat Being: Hang Snatch, Box Jump Over, Bar MU Tuesday Foundation: Turkish Get up, Chin-ups, Sled Drag, Couch Stretch, Trap 3 Raise, Cross
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Week Preview July 15-20
Heyyyyy. Deload week. If you’ve been working on those heavy singles in the Building program you’re giving yourself a break from those this week. We’ve got quite a bit more sweaty conditioning in there to make up for it though, plus you’ve got your WB workout on Tuesday this week. Saturday we’re working on MAXIMUM
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Week Preview July 8-13
Back to regularly scheduled programming! Monday Everyone: Whiteboard Workout!! (many, many Front Squats and Burpees) Being: Add DU’s Tuesday Foundation: Incline Bench, Ring Row, Heavy Sled Drive, Variety Stretch Building: Power Clean & Jerk Being: T2B + S2O Wednesday Conditioning & Stretch Thursday Foundation: RDL’s, L-sit, Split Squat, Tib Raise Building: Power Snatch, Clean Pull
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Week Preview July 1-6
Hey gang, we have a new coach starting this week! Her name is Krissy and you’ve probably seen her around as she’s been shadowing at Sublime since April. Give her a warm welcome when you see her this week! Krissy is a personal trainer with 6 yrs experience training in class settings and with one-on-one
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Week Preview June 24-29
Whoa, there’s a lot going on in the programming this week! Plus we’re back to running several times. So many things to choose from. Keep in mind you do not have to do everything and please ask your coach for recommendations if you’re not sure where you want to focus your efforts. Monday Foundation: Incline
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Week Preview June 17-22
Ashton and I made some great videos (probably not our best work, still getting the hang of it) of some of the exercises you’ll be doing this week. Check out FB or IG if you haven’t seen them yet. Monday Foundation: Cross-Bench Pullover, Cuban Rotation, SA Farmers Walk, Sled Push, Pike Stretch Building: Push Jerk
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Week Preview June 10
Hi everyone! Back to regular programming with some combo conditioning and stretch on Wednesdays throughout the summer. Monday Foundation: Push ups, rowing, Ext. Rotation, Powell Raise, Sled Drag Building: Push Jerk Being: C2B, S2O Tuesday Foundation: Bike, Step Ups, Jefferson Curl, Hip Flexor Raise, Couch Stretch Building: Power Clean, Clean Grip DL or Back Squat
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Summer, Deloading & Rest Days
At the beginning of this past week I asked a lot of you to think about how you feel and decide if you need to dial things back a bit or if you feel great and want to keep pushing. I personally know that it’s sometimes hard to know one way or the other, but