Sunday Funday Expansion

I have coached the Sunday morning destination for the last couple years. It amazes me how many people want to spend time together training on that particular day of the week. With the addition of the recent 4pm class, I have since wondered what people do on a Sunday afternoon. Clearly, there is no shadow of Sunday stereotypes looming over this roof; unless, you account for the zombie efforts. For those of you looking to attend during the morning or afternoon; this is what to expect:

Extensive Group Prep
Your body is compressed and covered with a lazy Sunday glaze. I’ll revitalize you with an extensive movement warm up that will undue the last week of damage; this will help reset you for the week as well.

Multiple Training Options
4 skill, strength, and conditioning pieces will be posted from the past week. You’ll have an opportunity to make up any sessions you may have missed. This is a great time to get that 2nd or 3rd exposure to a lift or gymnastic element. You’ll have the ability to mix and match elements to complete your weeks training. Conditioning pieces are optional. All pieces are timed for efficient transition.

The Vibe
The environment is that of a professional Sunday. With the open environment and time honoured regulars, there is freedom with a watchful eye. Feel free to plug your kids off to the side with an iPad and go train with your friends. If you’re more of a loner, there is just enough of that lazy Sunday feel that nobody cares if you’re not much for conversation. Balance out your weeks training with a cheap laugh from the Chestevez.

Your attendance and energy you bring with it, keeps these Sundays alive. I look forward to seeing you this weekend.

Chesty

Warm-up: Tom’s Choice

Skill: 10 minutes

6 x 3 HSPU

OR

6 x 6 Pike Push-ups

Strength: 15 minutes

6 x 3 Jerk

Conditioning: 15 minutes

8 min AMRAP

10 hspu
10 burpee box jumps 24/20

Two minutes rest and then do:

EMOM in 5 min

20 seconds double unders
20 seconds burpees
20s rest