Health & Fitness

Workout of the Day – Monday, September 5, 2016

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VACATION GROUP WOD

Can be found in today for a vacation group WOD with Coach Dan at either 10am or 12 midday!

Week Preview Physical fitness: Monday(fun )– Holiday Group WOD with Coach Dan Tuesday (compete)– Back squat, T1: “Unbroken”
Wednesday (train)– Upper body strength, deadlift/box jump EMOM, core
Thursday (complete)– T2: “Bike/Burpee”
Friday (train)– WL (Nab complex), strict press, pull-up, heavy carries
Saturday (compete)– T3: “Row/DT”

Sport of Physical fitness:

Monday (enjoyable)– Vacation Team WOD with Coach Dan
Tuesday (compete)– Back squat, T1: “Unbroken”
Wednesday (train)– WL (C&J), deadlift/box dive EMOM, core
Thursday (compete)– T2: “Bike/Burpee”
Friday (train)– WL (Take complex), stringent press, pull-up, heavy brings
Saturday (compete)– T3: “Row/DT”

Weight-lifting:

MB Open (Oct. 1) Preparation Cycle
Week 1/4
* See “Weightlifting Preview” tab for details.Weightlifting Sneak peek 4

weeks till the MB Open!Details: Get your meet registration & MWA membership applications in! All

  • information can be discovered at the & MWA site. We are starting a 4 week peaking block (full schedule & information listed below). Every training session
  • will involve both lifts(plus a narrow range of squats and accessory exercises).
  • Complete program can be discovered here: Unbeaten WL Peaking Program(Fall 2016). This week’s sneak peek: Monday– Rest(or Vacation WOD)Tuesday– Moderate(doubles to 85%)Wednesday– Heavy (singles to 95%, high volume down sets)Thursday– Speed(powers to 75% )Friday– Rest Saturday– Heavy(singles to 95%)
    Photos

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