First… A Re-Post Of What I Posted On Sunday Morning…
The Movements For The WOD Will Be Listed At The Bottom Of This Post…
Good Morning!!!
It’s Sunday…
Active Rest Day…
GET OUT & DO SOMETHING!!!
But… For The Rest Of The Week…
For The Rest Of The Year…
For The Rest Of Your Time At RainCross/SinceDayOne Strength & Conditioning/Ryker’s Garage Gym…
I Want To Provide You With The Best Training Experience That I Can Give YOU…
Not Just Random “Group WorkOuts”…
Work Outs That Actually Benefit You…
Benefit You… Yes… In A “Group Setting”…
But I Just Dislike When I Have A Plan & Then I Get The Random… “Hey… Can I Come In?!?!”
Of Course You Can!!!
But I Do Have A Life…
I Spend A Lot Of Time Programming Your Weekly/Monthly WODs…
I Spend A Lot of Time Figuring Out How The Set Up Of The Gym Would Be Best For Your “Flow”…
Then I Have To Actually Set Up The Gym For That “Flow”…
Lately… We’ve Mainly Been Having Sessions @ 5:30PM…
Sometimes It’s “Full”… Sometimes It’s 1 Athlete…
The Size Of The Class Does Not Affect My Coaching Abilities…
I Just Have To Figure Out The Little “Changes” In Order To Create The Same Effect Of Your WorkOut…
So If You Could… PLEASE!!!
Please Let Me Know In Our Group Text What Days/Times You Plan On Coming In… Not Only This Week… But Every Week…
In Doing So… I Can Come Up With A Specific WOD…
But… I Do Understand That’s Not Going To Happen…
So… Instead Of Posting “The WOD”… I’m Going To Post The Movements Executed For Both The Strenth & MetCon…
That Is Not Saying That I’m Going To “Pull Something Out Of My Butt”… I’m Always Going To Have A Plan…
If For Some Reason… My School Schedule Or Schedule With The VA Interfers… I Will Let You Know ASAP…
So That Being Said…
Please Check Out Your Schedule For This UpComing Week & Start Hitting Me Up With Your Texts Messages…
And Then Enjoy The Rest Of Your Sunday!!!
Monday’s “WOD” Will Be Up This Evening…
3…2…1…GO!!!
Mando
ALRIGHT… HERE WE GO!!!
Strength…
Power Clean + Front Squat + Push Press + Thruster
Bent Over Rows
MetCon…
For a Total of 5 Rounds:
“XX” DumbBell DeadLifts
“XX” DB Hang Power Cleans
“X” DB Front Squats
“X” Push Presses
“X” DB Thrusters
“XX-XX-X-X-X” Push Ups
“XX-XX-XX-XX-XX” Abs: “Up & Overs”
…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 