Week of 10/25/21

~Our September is the New January challenge wrapped up this past Monday. Our challengers all learned at least 1 thing about themselves that needed change, focus, and retooling.  The past 28 days were just the beginning for them of a lifelong commitment to better lifestyle habits. Change does not happen overnight, nor does it happen in 28 days.  But 3 months?  Now we are talking.  Commit to a nutrition coach for 3 months and see what happens.  Oh wait, the holidays are coming.  Perfect timing to have someone help you navigate through the season of good cheer…and great food and drink. Reach out to us to see what your options are.  You will not be disappointed with what we can do for you. Our amazing team of Jocelyn, Barry, Bryan, Zack, BJ, and Ashley are here to guide, motivate, and keep you accountable to generate the healthiest version of yourself.
~I LOVE how this week shaped out. It may be one of favorites to date.


Back Squat deload (90% of max or 3 rep max + 10lbs)
45% x 5, 55% x 5, 65% x 5

Bench Press deload (90% of max or 3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5

Partner WOD
3 rounds for time:
Partner 1:
Row 500m
Run 400m
Partner 2:
Row 500m
Run 400m

WOD Notes: The always welcomed (by most) deload week. 12 minutes to get done both lifts and then a partner WOD otherwise known as interval training today. 20-30 minutes. Enjoy.


For time:
15 Clean & Jerks
15 Chest to Bar Pullups
12 Clean & Jerks
12 Chest to Bar Pullups
9 Clean & Jerks
9 Chest to Bar Pullups
~Use 65% of CJ max

WOD Notes: 1 of 2 heavier WODs this week because it is a deload on the other lifts. So innocent. 10-15 minutes for this little guy. LOTS of singles. Gonna be loud in the gymnasium.


5 rounds for time or for just fitness:
50 Double-Unders
KB Farmer Carry 50yds (62-80lb/45-55lb)
10 DB Goblet Hold Walking Lunges (50/35)
Rest 1 minute

WOD Notes: These are the best types of WODs that don’t need to be “clock worried”. 3-2-1…just exercise. This flows very nicely and focuses on core control while carrying objects. 15-20 minutes with that 1 minute rest built in.


Deadlift deload (90% of max or 3 rep max + 10lbs)
45% x 5, 55% x 5, 65% x 5

Shoulder Press deload (90% of max or 3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5

Every 3 minutes for 3 sets each rotating movements:
1) 20/15 Bike Calories
2) 20 Toes to Bar
3) 20 Box Jumps (24/20)

WOD Notes: Second half of the deload. Then the EMOM. Ouch. You will get the reps in but it will burn. Little sense of urgency, but not too much.


10 rounds for strength/quality:
2 Overhead Squats @ 70-80% of max
4 Strict Weighted Pullups or 4 Bar Muscle-ups
Rest 2 minutes after each set

WOD Notes: And now we focus and work on weaknesses with the second of the strength bias WODs for the week. A great day to really work on overhead squats and pullups or the bar muscle-up skill with ZERO pressure. Find a load that is comfortable and go with it. Move up in load as deemed fit for you and honestly, if you feel amazing, go for a new 2 rep max, but that that is not the goal of today.


Mike and Kari’s Halloween FrightFest WOD. Be ready for a spooky good time. Costumes welcomed.