Announcements and Programming for Week of September 27, 2015

 

Announcements!

New section of the rig is up! More pull up stations and a muscle up station!

Upcoming Events...we'd love for you to join us!

November 1, 2015- Apple Hill Run. Details here.  

November 26, 2015 (Thanksgiving Day!)- Elk Grove Turkey Trot/Courage Run. Details here.

Schedule Update:

As most of you know, we have switched to a new operating system for the gym. You should have all gotten an email with a username and password. Reservations are now REQUIRED for 5:30am class. This class is now being offered only on Monday, Wednesday, and Friday. When attendance is up we can add more morning slots. Go to www.traindivergent.com and click the bar across the top that says "Members Sign In Here" and you will be taken directly to the log in page so you can sign in for class (use your username and password that was emailed to you). 

 

Programming this week:

Monday
28-Sep

Back Squat- 3 x 5 @ 60% speed focus
EMOM 12 Min
odd- 12 Barbelll Front Rack lunge
even- 12 kb swings
5 Min AMRAP
30 DU
3 Wall Walks
Rest 2 Min
5 Min AMRAP
5 Burpees
10 T2B

Tuesday
29-Sep

Power Clean x 1/Push Press x 2; 4 sets; build per set
EMOM 30 Min
1-  8 kb deadlift
2- 4/4 single leg RDL
3- 12 kb sumo deadlift high pull

Wednesday
30-Sep

Front Squat- 3 x 5 @ 60% of heaviest lifted
6 sets:
10 wall ball (20/14)
10 push ups
10 lunge steps/leg unweighted
rest 60 sec
10 to 1
Toes to bar
Weighted sit ups

Thursday
1-Oct

Recovery day
1 Min Row
1 Min AD
1 Min Sit Ups
1 Min Singles
x 10

Friday
2-Oct

Split Squat (rear foot elevated)- 6/6 x 4
3 sets: all same pace
6 min amrap:
row 200m
5 box jump step down (24/20)
10 situp
rest 3 min