Happy Member Appreciation Week!!!
Thank you for helping build this amazing community, we really couldn’t do it without each and every one of you. We hope you have some extra fun this week, and maybe even bring a friend or two to enjoy it with!
To start off the week we’re going to be doing a kettlebell complex. Building this complex will be goblet squats, goblet reverse lunges, single leg RDLs and kettlebell swings. Moving right in to the next portion of the workout will be some timed intervals with rowing, box jumps, single arm dumbbell hang snatch, sit ups and rest. Finishing with some banded stretching and mobility.
IWT Day!! Our interval weight training this week will consist of front squats, box jumps, running, weighted step ups, rowing, jumping lunges, kettlebell psoas marching, body saw planks, weighted flutter kicks, kneeling slasher to halos, and of course some rest.
We’re going to adjust things just a little bit today. Starting with shoulder to overhead and bar facing burpees. Then moving into the conditioning grind of dips, deadlifts, and calories on the bikes. Finishing the day with stretching.
Pushing towards the end of the week we’ve got some Bulgarian split squats and tempo Aussie rows, to start the day. Next on the menu is an EMOM with rowing, ball slams, and plank marches. Finishing things off with a little team SkiErg relay!
Our last workout of the work week has us doing some tempo RDLs mixed with Stadler leg lifts. Next on the agenda we’ve got a team/partner workout, so grab a buddy and push through some running, alternating dumbbell snatches, push ups, weighted sit ups, rowing, box jumps and ball slams.