THIS WEEK AT THE GYM: W/C 8/16




What’s goin on FWD.fit fam? Week #3 at our new location and we are cruisinggg!


Let’s take a look at what’s in store for the following week....


For the Strength piece athletes can look forward to a heavy snatch complex, a heavy 1-Rep thruster, sumo deadlifts, and some glute accessory work.

For the workouts this week: We’ve got a little bit of something for everyone.


We’ve got some sprint intervals, high skill gymnastics, some heavy powerlifting, and today's EXTRA SPECIAL grind Hero workout 'SMALL' (IYKYK!).

The workout of the week is going to our new Benchmark workout “Haymaker” coming this Friday!


4 SETS
ON A 3:30 RUNNING CLOCK...
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

This day starts off with strength, building to a heavy 1-Rep thruster.

The weight on this barbell in the workout should be no more than 75% of that heavy single, that way you can keep the thrusters to no more than 2 sets.

A quick sprint to pre-fatigue the legs, and get the heart rate up. Burpees to tax the shoulders and triceps, and then some heavy thrusters to cap it all off.

Good luck - And make sure you SEND IT!!

BECOME UNSTOPPABLE. KEEP MOVING FWD.

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