Tuesday, September 24, 2019
What do you do it for?
Why do you train, why do you want to get fitter, healthier, a better version of yourself.
This week I want you to write down your 3 reasons why you do fitness at 782. When things get hard you can look back at these sentences or paragraphs and this will provide you with the motivation you need on days when training feels tough. You may want to be a good role model, you may want to be able to play with your grandkids, you may want to compete and win, you may want to be able to move better, whatever it is that personally motivates you, write it down. Put it in your phone, your wallet, your journals, somewhere you will look daily to remind yourself why you choose to do this!
If you need help with this ask one of the coaches to give you some ideas or check with your support group, (family, friends, co-workers, etc.) to help you create ideas.
Reminder that we have a free trial class at 730pm tomorrow evening, Tuesday. Tell all your friends!
Athletics - 430/530
E3MOM x 3 Rounds - build in weight for your push press (9 minutes)
3 Push Press
6 Strict HSPU/Box Pushups
9 Strict Pushups
For your push press focus on speed through your hips so you can focus on those shoulders for the pushup work. During the HSPU choose a tough progression for yourself. Same goes for the Pushups. If 9 is easy for you add some weight, but really focus on that hollow position.
Grunt Work Conditioning
‘Lock & Load’
10 minute AMRAP
10 S2OH (135/95) (95/65) (75/55)
10 Box Jump Overs
10 T2B/Leg Raises/Knee Tucks/MB Situps
Balance & Stability Work
30 sec DB/KB Waiter Walk (left arm)
30 sec DB/KB Waiter Walk (right arm)
50’ Handstand Walk or 30 sec Handstand/Wall Walk Hold
782 Adaptive - 11am (CF782)
250m Row AFAP
Grab your pullup set up and get after it and then from there jump on your rower and crush out your rowing.
5 Ball Slams
10 Shuttle Wheels
Now time to sweat.
782 Kids - 330pm
The Floor is Lava
MB Relay Races
3min AMRAP x 3 - Skill work for 5-10 minutes b/w each AMRAP
5 Perfect Pushups
5 Perfect V-Snaps
5 Squat Jumps
Waiter Walk (DB/KB overhead)
Box Jumps or Step Ups
- Team 782