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Heading into week 3 of Bar Fight Night and hope you are enjoying the set up!

Each of you is so doing amazingly well, dealing with the unexpected. Make sure you continue to follow the program. Read below in “Training Focus This Week” what you can expect this week!

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Training Focus This Week

What to expect this week?

It is week 3 of 6 weeks cycle, short and sweet zooming in on Skills, Drills, metabolic conditioning and key Strength work. There will also be an additional focus on mobility and drills to regain full range of motion in your movements.

The week will be set up with Bar Fight Night in mind - which we treat as a Benchmark workout. So here it goes:

• Mondays are Open Workout Prep Days. On the menu will be a Open workout. The coach will take you through Workout Strategy, warm up & drills followed by “Games style workouts”

• Tuesdays are classic Strength Work sessions. Your chance to work on some of your weaknesses!

  * Note that Mondays and Tuesdays alternate *

• Wednesdays are Mobility & Interval Sessions Days. A good chunk of the hour will be spend on mobility and regaining full range of motion drills. The interval sessions are elegant, simple and brutal :-)

• Thursdays are Skill Practise Days. Longer, slower paced workouts with plenty of skill work. This one is ideal to perfect your technique or need a low intensity workout to prep yourself before Bar Fight Night!

• Fridays are Bar Fight Nights. If you are in the morning class don’t worry you will be left out of all the fun :-). It will be the same workout as Bar Fight Night.

• Saturdays are Fun & Active Recovery Days. On this day we truly mix things up, we get you body moving, blood flowing, work on mobility, listen to goo dtunes and have fun. This workout is to speed up recovery quickly after a hard week of training!

MONDAY

CrossFit

Open Prep: A favourite reps scheme of cal Rows and Chest to bar followed by max Dead Lift.

ChalkFit

Strength and Movement: Great combination of movements and a repeat workout from September 6th

TUESDAY

CrossFit

Strength: Front Rack Lunges :-) & Bench Press. Continue to build chest and posterior chain strength

Butt Club

Its all about the B….

ChalkFit

Strength & Conditioning : Rowing and snatches

WEDNESDAY

CrossFit

Mobility & Intervals: mobility drills & shuttle sprints

ChalkFit

Monostructural: A repeat of September 18th

THURSDAY

CrossFit

Skills & Drills: HSPU, Wall Walks, Wall Balls & Box Jumps and bit of a row

ChalkFit

Thereashold: go fast and hard

FRIDAY

CrossFit

BAR FIGHT NIGHT

ChalkFit

Threshold: An other repeat WOD with running and KB Swings

SATURDAY

CrossFit

Team Fun & Active Recovery Day: Depends on Friday

SUNDAY

ChalkFit

Partner Fun