Sept 10 2018

September 10, 2018

Congrats to everyone that completed The Tough Mudder this weekend!


These next 4 Months are the hardest and most important part of the year.  We're motivated in January, outside and active during the summer - but September thru December can be so cold and gloomy that they sabotage all that hard work we put in.  AND derail our next summer.


Imagine waking up January 1st already half way to your goal.  What if you weren't starting again at ground zero but instead you'd had a head start.  That's what we're planning for these last 4 months of 2018!


We'll finish out September like we've been going all summer.  A good mix of strength and conditioning.  Just be consistent and give all of what you've got.


October is we're we'll be flipping the script.  We'll be changing things up for a serious strength building phase for 4 weeks.  We'll lift everyday, incorporate accessories, and turn up the intensity for WODs.  We'll also talk about how to get stronger without piling on the pounds.  Some of this might seem boring at first, but it's all part of the plan to rocket into 2019.


November is where we'll be focusing on putting that new strength to work with longer WODs and skill building sessions.  


December is where we start leaning down.  We'll take those strengths and skills and put them to good use along with a nutrition challenge to keep us on track during the holiday season.


Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters


3x5 Back Squats (Same Weight you did last week for the Pause Squats)





Squat Cleans (135/95)

Ring Dips




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