Week of 9/7/20 - 9/13/20

Tuesday

Tuesday’s Outdoor workout will start out with an upper body pump session with tricep extensions but every time you break them you will need to perform 8 close grip pushups. This should be a fun one and should really get you triceps feeling the burn! Part B will be a bit of a longer workout that will be all single arm throughout. The grip and forearms may get fatigued on this one so be sure to keep it loose, especially when you get to the lunges!

Indoor workout for today will be 2 seperate EMOMs that will be focusing on both strict strength gymnastics building and conditioning using wall balls and hang snatches. I am always a big proponent of building strict strength in gymnastic movements as it is the foundation you need in order to be able to properly do any of the other kipping movements safely and efficiently. The second portion has wall balls as one of the minutes and everyone knows the rules, you can always do 15 wall balls.

Wednesday

Wednesday Outdoor workout will be 2 seperate AMRAPs with a short rest between followed by a for time workout combining all the movements. Both AMRAPs will have shuttle runs and a dumbbell movement either thrusters or hang clean and jerks. The goal should be to stay steady on the dumbbell while giving a move rather than lazy effort on the shuttle runs! And then when it's time for the “for time” portion, drop the hammer!

Tuesday’s Indoor workout will pay homage to our friend Mr. Jay Wien celebrating his birthday!

Thursday

The Outdoor workout today will be a longer AMRAP that will be more of a for quality piece but will still be challenging in a different sense. The workout today will leave you feeling fatigue in your grip and your abs. Don’t get in a hurry today, instead embrace the slower grind of this workout.

The Indoor workout will be slightly different than the outdoor today. The focus will be on single leg strength on cycling the barbell overhead with a higher heart rate. It is a longer EMOM with front rack step ups, burpee box jumps, and shoulder to overheads. The shoulder to overheads will increase reps each round which will leave you with less and less rest as the workout goes on. You must do you’re best to breath as you cycle the barbell!

Friday

RED Friday this week is “Twin Towers”