Heeeeeelllllllllllllloooooooooooooooooooooo!
Hope you got outside this weekend, won’t be many of these left! Quick shout out to my team mates Cristy, Steve and Nicole….because we won the CRC Regatta this weekend! We won our first two races to qualify for the final and finished the 500m race in 1:55, dethroning the champs 4 years running. Not bad for our first time! It was a blast, we will try to send a few teams next year.
Brendan’s PN program is full, and he is currently accepting people to the wait-list. We are thrilled with the response and looking forward to helping you learn to build healthy habits.
I am taking holidays and will be off in Ontario for some camping, so slight adjustments to the schedule this week. We will not have a 11:45 class on Thursday & Friday, no class on Saturday, but I will be back and running the team workout on the Holiday Monday! Looking forward to that one!
The program shifts gears here, not a new cycle, but certainly some changes in the coming weeks…you’ll be happy to hear you have a break from the Front Squats 🙂
Monday:
Foundation – Shoulder Work + Pull Ups & Dips + Low % Aerobic (T-Push Ups/S.A.F.W/Rowing)
Building – Snatch + Pull Ups & Dips + Low % Aerobic (T-Push Ups/S.A.F.W/Rowing)
Tuesday:
Foundation – Holds & Thoracic Mobility + BSQ + MAP (KBS/Burpees)
Building – C&J + BSQ + MAP (P-Cleans/Burpees)
Wednesday:
Foundation – Full Body Low Intensity (You will leave feeling worked over, stretched out and sweaty)
Building – Rest Up! Or come in and join the Foundation crew in this one.
Thursday:
Foundation – Rest up!
Building – C&J EMOM + Alt EMOM (Sn & BJ) + DB Bench & One Arm :O Ring Row
Friday:
Foundation – Front Rack Reverse Lunges + DB Bench & One Arm Ring Row + Bike EMOM
Building – Front Rack Reverse Lunges + Sumo Deadlifts + Bike EMOM
Saturday: Closed…. Do a outdoor activity you haven’t done in a long time. Then get rested up and join me Monday for the Holiday team workout!