Y’all are going to have to reset your own rowers this week. The boss is on vacation.
We have all kinds of deals going on this week. Seriously, there actually is a 2fer1 sale to clear out shirts this week… BUT THAT’S NOT ALL!!!!
For example, on Monday we’re offering a special deal for Foundation where if you show up to do Front Squats, we’ll also give you some Back Squats to do, free of charge! This is to celebrate the beginning of a new 4 week phase for Foundation. Monday’s workout will also include things like Pull-ups, Sk8r Squats and Single arm bent rows. To wrap up the day you’ll show your skills on a 2000m row.
Did someone say “Sk8r”??
On Monday, Building is going to start up the final week of this phase with revisiting the RPT method on Squats and Press. Then they can do a few circuits of short & fast bike ride, goblet squat, cast wall walk before taking the bike for a 1 mile ride. Ummm… I thought there was a deal for Building, but I guess I was wrong. So………
Here’s a taste of what the rest of the week looks like:
Tuesday
Foundation – Tempo training with Bikes, Bear crawls, Back Extensions, Farmer’s walking, Rowing, Paloffs, and Abwheelz
Building – PSn + OHS, Rack pullz, Tuck Jumps, Pull-ups, Box Jumps, Assault Bike Arm pump
Wednesday
Foundation – Floor Press, Rack Pullz, DB Press, Leg curlz, Swing/Run/Bike-athon
Building – sleep 8-9 hours, 5g creatine, 1000iU Vitamin D, 2-3g fish oil, probiotic, appreciate a loved one, go for a walk, and eat lots of good foods
Thursday
Foundation -sleep 8-9 hours, 5g creatine, 1000iU Vitamin D, 2-3g fish oil, probiotic, appreciate a loved one, go for a walk, and eat lots of good foods.
Building – RPT Bench, Step-ups, Goblet squats & Clap Push-ups, Sprints
Friday
Foundation – Goblet squats, Ring Rows, Alt DB Bench, SLRDL, WallBall/Box Jump/Row
Building – Power cleans, DB Snatch, Pull-ups, Rowing
Saturday
Foundation & Building – Sled Push, KB Swing, Jump Rope, Wall Ball, Assault Bike