Monday: Thankful, Pt 1

Monday: Thankful, Pt 1

Monday: Thankful, Pt 1

1. Congrats to Volt Frank & his beautiful bride & future Vixen Mandy for getting hitched this weekend! They’re an absolutely wonderful couple and we’re looking forward to them supplying a bunch of little Volts & Vixens for our Spark Program!

2. The ‘Eat – Sleep – Lift’ Hoodie T-Shirt & Tank Pre-Order is ON! Remember this is ONLY pre-order so get to the box and put the old Herbie Hancock down!

 

“It’s starting to get colder you know wellllllll into the 60’s. Time to get out your ugs scarfs and jacket….because it’s near the end of the year!

This brought me to reflect on a really awesome Coach’s meeting we had last weekend. It was only supposed to be an hour but I think we sat there and brainstormed new idea programs training concepts and general awesomeness for our entire Community for over 3 hours. And your Coaches are so awesome – it just came so natural.

Which brings me to my post for today. I am so Thankful for our High Voltage Coaches. They are as knowledgeable as any group that I’ve ever met but that’s not even half of why I’m thankful for them.

The amount they CARE for each of you every Volt & Vixen that has the courage to come in to their training sessions each day is unmatched. Why is this so important to me?

Because a Coach is the one who cares the MOST.

Sure there’s more to it than that but those parts may always change – the format of our workouts the movements we select to improve on…

But at the core this group of BAMF’s level of care & attention just makes me never want to shut up about them.

And I rarely do.

If you feel the same way about them as I do – show em some love. Post on their Facebook give them an extra high five after class come a little earlier and stay a little later…and soak up every morsel they have to share.

Because there’s so much goodness there for everyone.

And it starts with how much they want each of you to succeed.”

~Tim

A. EMOM in 10 min:

Build to a 1RM Hang Squat Clean (progression from Tuesday’s Hang Power Clean)

B. The ’10 Minute Work Capacity Test’

4 min row for Cal

3 min Pull Ups (beg  = ring row/jumping pull up int = chin over bar adv = CtB)

2 min Back Squat (bwt men – 2/3 bwt women: Adjust weight & movement tech as needed)

1 min Shoulder to Overhead (135/85# – Adjust Weight & impediment as needed; DB instead of BB)

Score is total Cal + Reps. Over 200 is incredible.

Skill: Front Squat

In 10 Minutes build to a heavy 1 rep Front Squat

WOD: 10 Min Work Capacity Test

4 min row for Cal

3 min pull up jumping pull up or ring row

2 min Goblet Squat

1 min DB Push Press

Skill: Front Squat

In 10 Minutes build to a heavy 1 rep Front Squat

WOD: 10 Min Work Capacity Test

4 min row for Cal

3 min pull up jumping pull up or ring row

2 min Goblet Squat

1 min DB Push Press