On Wednesday you get the chance to make up a workout you missed, take on the make up day options or work on skill development. The added workouts are the dominator or Empower Rest Number fifteen. For more details on each scroll down and take a look.
Regardless of what you choose they are all good workouts. If you need some assistance in making the best choice for you, please ask the on duty coach and we are happy to help. We look forward to seeing you on zoom or in an open gym.
Thought of the day
How have you been sleeping? We spend a lot of time talking about training and nutrition but sometimes sleep can be a missing piece. Especially with young childen or shift work. One thing that has been very helpful, with our coaching schedule changing, is having a more consistent bed and wake up time. While I will never claim to be a morning person the possibility for a more consistent routine is there.
A few things I found helpful back when I was working multiple jobs, at all hours of the day, was: taking time to nap, using a white noise machine, and making the room as dark as possible. Hopefully these can help you and get you more consistent with your sleep. What things have helped you the most with a consistent sleeping routine?
Wednesday
- 20 Minute amrap
25 cal row
25 Hip extensions
25 GHD Sit ups
- Double under & Clean and jerk
5/5 3/3 1/1
DU
Clean and Jerk 65/95#
- Thruster & weighted pull up
15-12-9
Thruster 95/135#
Weighted pull-up 30/45#
- The Dominator
30 cal row
10 burpees
20 cal row
20 burpees
10 cal row
30 burpees
- Empower Reset # 15
1 minute Belly breathing hands & Knees
30/30 sec Head nods/ rotations
3 minutes frog rolls
3 minutes
20 speed skaters
10 judo push up rock
3 minutes
20 gait bugs
10 windshield wipers
4 rounds
Hands & knees box crawl
Leopard box crawl
3 rounds
30 sec hangining hold
30 sec goblet squat hold
2 mins alt kb TGU
400m Double Kb Carry AFSAP
2 Alt KB TGU For every break taken
- Leon
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