1) New Incentive give away for Fight 2 Give. – Everyone who raises $100 this week through Saturday for the Fight 2 Give fundraiser will be in a drawing for a $50 gift card to Whole Foods. More Info HERE.
2) Register for your Nov. 2nd Fight 2 Give Heat HERE. The Fight Give fundraiser leads up to the Fight 2 Give workout on Nov 2nd which is capped off by a holiday party later that night at Barn & Co.
3) Nov 2nd Holiday Party Evite link and details for the holiday party. Please RSVP as soon as possible!!!
A. Take 20 minutes-
Bench Press: Heavy 3 with 1 second pause in bottom position.
Pause explained: We will be taking a standard from the most recent Power Lifting competition that many of our athletes participated in last weekend. The 1 second pause will be held just above chest, so every rep is from a deadstop! No pause, no rep! In competition this pause eliminated the ability to bounce the bar off the chest and of course takes out the stretch reflex all together!
B. “Fight Gone Bad” Prep
3 Rounds: 1 minute at each station, max effort
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For calories
REST 2 MINUTES BETWEEN EACH ROUND!
Wod explained: Today’s training will be in preparation for our “Fight 2 Give” workout on November 2nd. The “Fight Gone Bad” WOD is normally 3 rounds with a 1 minute rest in between each round. Today’s work will serve as our last practice before game day! The rest has been doubled in order to maximize your recovery! Please use today as a gauge for what your potential might be for this workout.
Record your total number of reps/calories completed for each round. W Keep track of all your scores and use them on game day for either a goal to reach or a number to beat!
Good Luck and have fun!