Workout of the Day
METCON
3 Intervals of
AMRAP 3 MIN
40 Double Unders
4 Wall Walks
Rest 3 min
Notes
Aim for efficiency in your first interval and try to meet or beat your score on each segment. Transitions will be key.
STRENGTH SUPERSET
3-4 Progressive Sets
A1. Box Step ups x 6-8 ea
A2. DB/KB Chainsaw Row x 8-12 ea
Notes
Take 3-4 progressive sets of each exercise, trading back and forth. Use a slower-down, faster up tempo. Rest about 15-20 sec between sides 30-60 sec between exercises.
Step Up: Use a box that puts you at about “parallel.” Keep one foot on the box for the entire set, maintaining weight in that foot and mechanical tension in the hip and leg for all 6-8 reps. Use as little push off from the bottom foot as possible. Load goblet style or DB suitcase style, as preferred!
Row: Keep legs and hips stable while allowing the upper torso to rotate through the movement. Touch the DB or KB to the floor at the finish of each rep.
Programming Template: Week 3/8
The Community Board is a hit!
Thank you to everyone so far who has contributed to the Community Board. Theres a bunch of great stuff on there, people looking to offer their services, people looking for work for their kids, hyrox tickets! Please continue to share what you’ve offer and what you’re looking for. Check out our two highlighted posts below and see all the posts via the link at the bottom.
My partner and I have to cancel on the Manhattan Hyrox this Thursday. If there’s a male/female pair that wants to step in at $400 for the entire team, please give a shout! We only have until 8AM on Wednesday the 27th to swap in, so please reach out ASAP if you’re interested.
Text me at 203-246-9202
Hiya! Coach Noodles here 😉 I will take your doggo to the park! Or swing by to take them out on days you can’t fit it in. I have a lot of availability complimentary to those of you working a 9-5 and a lot of love to give the furballs . Inquire for pricing – low rates for gym members 🫶🥳
Suzaycue@gmail.com