[vc_row][vc_column][vc_single_image image="10870" img_size="large" alignment="center"][vc_column_text]Hump Day! We're back to our nice, traditional strength day today. We'll start with a barbell front squat - a nice connection to the Thrusters we'll need for 31 Heroes. We'll increase in reps, decreasing in load this time. Next, we'll keep the barbell for a push...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10873" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Reminder: We are closed tomorrow for Independence Day. Enjoy your holiday! And now back to the programming! Today is our typical Monday and we're readying ourselves for the 31 Heroes Workout on Friday, August 4th. We'll be practicing rope climbs, heavy thrusters and box jumps...
[vc_row][vc_column][vc_single_image image="10886" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] There is no judgment here...Ed and I did it. Our cat Sumo-too (may he rest in peace) was fat...super fat! And diabetic! And..that's probably what stimulated his cancer and caused his ultimate death at the ripe age of 16 human years or about 80 cat years!...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10857" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday will seem a little more like a Wednesday in some ways. We'll start with a squat as a strength WOD. Then we'll team up for a super fun yet hard metcon...watch the heat! Be smart! You'll see a longer row or bike, high rep DB...
[vc_row][vc_column][vc_single_image image="10858" img_size="large" alignment="center"][vc_column_text]Hump Day! Another different iteration of our typical Wednesday. First: a test. The :30 Sit-to-Stand. Then, teams of 2 in 100 situps, switching every :15. Next and finally, you'll spend the remaining 20-30 minutes in skill and strength drills on your Olympic Lifts. Definitely not a traditional...
[vc_row][vc_column][vc_column_text]If you missed Volume 1, click the link to read. Q: Why have the program and classes seemed to get harder over the years since the days we started at AWI? A: Because you continue to show progress with more stimulus. Because the science says seniors need more exposure...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10860" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Last Monday in June comin' at ya! Our four-rounder today is a little different - you'll have a little "buy-in" of a lot of pushups...and then tackle your four rounds of only three movements: heavy KB DL's, step ups and a new plank iteration. We'll finish...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10491" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Fri-yay! Especially because we're starting with a barbell deadlift - your fave! BUT...as we finish that, things get real. We'll pair up for a relay-style team WOD of dumbbell hang power cleans and situps. The relay style is what's gonna get ya...work hard and fast, rest...
[vc_row][vc_column][vc_single_image image="10792" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength-biased programming includes many of your favorites, and a few ...not so much! We'll barbell back squat press/push press - both faves. And then we'll kick it in high gear with a KB DL/Swing combo as a metcon. See...that's the "not so much" part! LOL....
[vc_row][vc_column][vc_single_image image="10839" img_size="large" alignment="center"][vc_column_text]We've been asked about this repeatedly over the last two years and finally feel comfortable that legally and operationally we can do this. On Monday, Wednesday, and Friday from 11:00 am to 5:30 pm we do not hold classes and the gym is available. On Tuesdays and...