Week Preview Sept 9-13

Well. . . we had a break from the Whiteboard Workout. . . but now it’s back. That’s the treat for you on Thursday. Monday we have Squatstorm (just kidding it’s not that bad).

We also have our first Sublime Saturday Series event, since April, coming up on Sept. 21. It’s called the Double Baseline.

The Baseline is a test that our forefathers used to do with brand new members many years ago. Our oldest members can remember what a splendid feeling it was to do a basic test involving bike, air squats, push ups, sit ups and pull ups that made you want to die.

In our DOUBLE Baseline event we just take that test and repeat it twice. For time. Because – as Kyle used to say – once is never enough. We’ve been sneaking in plenty of practice with these movements in the last few weeks to get you prepared. So come on out and let’s see what you’ve got!

Monday

Foundation: Sled Push/Pull, Curls, Back Squat, Tricep Ext., Goblet Squats

Building: Jerk, Back Squat

Being: Add: Pull up ladder

Tuesday

Foundation: Step up, Sled Drag, Ring Dip, Ring Row, Bike or Row

Building: Snatch

Being: Add: MU’s, HSPU’s, Double KB FS

Wednesday

Everyone: Conditioning, Abs (!!!), and Stretch

Thursday

Everyone: WB Workout

Being: Add: Hang Squat Snatch, DU’s

Friday

Foundation: Deadlift, Cross Bench Pullover, L-sit, Trap 3 Raise, Jefferson Curl

Building: Power Clean, Back Squat

Being: HSPU’s, Air Squats, DU’s

Saturday

Foundation: Bench Press, Burpees, Row, Bike

Lifting: Snatch, CJ, FS

Being: HS Walk, DU’s

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