Week Preview for 10/28/19


🔷 You know what Friday is, Open 20.4 at Friday Night Lights!

🔷 Go log those 20.3 scores in the Games website if you’re signed up and hadn’t yet.  Scoring closes at 7pm on Mondays.

🔷 Winter gear is coming soon to the online apparel store.  Thanks for taking the gear survey!  Plenty of fall apparel in there currently for our moderately chilly days.

🔷 Your programming during the 5 weeks of the Open can be challenging as we do not know what the Friday workout will be.  Watch your volume and intensity on movements that will leave you super sore starting on Wednesdays.  I will be programming the heavier or higher volume work on Monday & Tuesday each week and begin to taper off some starting on Wednesdays.  Everyone is different though so adjust as needed.

🔷 We’re doing “Weightlifting Wednesdays” each week of the Open where we’ll really break down some drills and pieces of a movement in the warmup then give ample time for practicing that movement.  Point of these sessions will be getting more moderate to light loading barbell work not in a metcon so you can drill in good habits.

Marshall working deadlifts on the Open 20.3 workout


MON: Bench Day!  Then a good conditioning workout with 400m Runs and light Hang Power Cleans.

TUE: Back Squats + Weighted/Strict Pull Ups for strength work then intervals of Russian KB Swings, KB Front Rack Reverse Lunges, and Cal Rows.

WED: 🏋🏻‍♂️Weightlifting Wednesday!  Practicing 3-Position Cleans with a Jerk then triple and single Clean & Jerks.  Optional burner cash-out of wall balls and burpees for those that want a quick metcon.

THUR: Light conditioning with time to practice T2B, Double Unders, and Push Ups along with short runs and rows.

FRI: Open WOD 20.4 will be announced online at 7pm Thursday night.  5am, 6am, and 9am classes will be doing this workout in 2 groups then we have Friday Night Lights in heats beginning at 6pm.  Please sign in early so we can plan classes and FNL.

SAT: TBD based on what 20.4 brings us.

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