December 29th- Jan4th

Good morning! It is a cool Sunday morning and I hope everyone had a great week! We have a few new things to chat about so let's get started. First, we have a new Point of Sale system for drinks. It is located on the iPad. It will be permanently mounted at the fridge. It has two options, one if you are a member and one if you are not. This will allow you the member or guest to purchase drinks on your own. Do not use the sheet anymore. It will be removed. If you have any issues, please ask the coach or reach out to Erin or Jonathan. This is the final weekend to purchase tickets to MURPH and get a t-shirt. After Monday May 5th, you can purchase tickets but it will not include a t-shirt. Also included in the ticket is a meal voucher for the food truck. The food truck is called "The Wandering Waffle". Check them out on social media. We are very excited to have them coming to our event. Share this with everyone! IMPORTANT*** The sheet on the whiteboard is NOT the sign-up sheet for the event. You must sign up using the QR code located on the flyer. If there are any questions about MURPH, reach out to Tyler or Jonathan. Lets get right to the workouts of the week Here’s a quick summary of each day’s workout and lifting, along with tips to help athletes get the most out of the week: --- ### **Monday – “Dignan”** **Metcon:** Two 10-minute AMRAPs with a 5-minute rest between. Sprint the first half of AMRAP 1 and steady out. Flip the pacing for AMRAP 2. Movements: Hang Power Snatch, Lateral Burpees Over Bar, Toes to Bar, Wall Balls. **Lifting:** *High Hang Power Snatch + Drop Snatch* E3MOM x 4 @ light RPE (5/10) **Tips:** * Focus on crisp bar path and hip extension in the snatch. * In AMRAPs, stick to unbroken sets early on, then manage rest during burpees. * Stay controlled on the toes to bar – avoid rushing and blowing up your core. --- ### **Tuesday – “Mr. Fox”** **Metcon:** Two rounds for time. High heart rate stimulus with a mix of rowing, burpee pull-ups, and cleans (first round: power cleans, second round: squat cleans). Cap: 15 min. **Lifting:** *Complex of Jerks* 1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk E3MOM x 4 sets @ 5/10 RPE **Tips:** * Stay steady on the row – don’t burn out early. * Clean reps should be sharp and efficient; don’t muscle them. * Focus on technique during the jerk complex—drill footwork and vertical drive. --- ### **Wednesday – “In The Hole”** **Lifting:** *In The Hole Front Squats* 5 reps E3MOM x 5 @ 70–75% Start from the bottom of the squat using blocks or a low rack. **Conditioning – “Zissou”** Row + Bike interval sets. Push hard but aim to repeat consistent effort. **Tips:** * The squats are a mental grind. Keep your core tight and drive through the heels. * During intervals, focus on breathing control—fast but sustainable effort. * Track your split times to ensure consistency across rounds. --- ### **Thursday – Clean/Lunge/Jerk Conditioning** **Workout:** Every 1:30 x 7 Rounds * 3 Hang Power Cleans * 2 Front Rack Lunges * 1 Push Jerk Followed by max shuttle runs/bike/row in remainder of time. Rest 1:30 between rounds. **Tips:** * Choose a load that is heavy but allows for unbroken, technically sound barbell work. * Use breathing techniques during cardio to recover while still moving. * Alternate cardio options weekly to prevent burnout and train different energy systems. ### **Friday – “Royal Tenenbaum”** **Workout:** Three repeated sets "For Time" (each capped at 5 minutes): * **7-5-3** Kipping HSPU *(or 2x Push Press)* + **1-1-1** Rope Climb *(or modified options)* * Rest 3 min * **5-3-1** Strict HSPU *(or 2x Strict Press)* + **1-1-1** Rope Climb * Rest 3 min * Repeat first round again (7-5-3 Kipping HSPU + Rope Climb) **Lifting:** *Overhead Squat Complex* Every 90 sec x 8 rounds: * 1 Power Snatch * 2 Overhead Squats **Tips:** * Pace each HSPU set to avoid burnout; quick singles may be better than large sets. * For subs, focus on quality movement—no sloppy push presses or banded pull-ups. * On rope climbs, use legs effectively to save arms. * In the OHS complex, stabilize through the core and keep the bar stacked over midfoot. --- ### **Saturday – “Rushmore Academy”** **Partner WOD (For Time):** * 800m Run (together) * 50 DB Push Presses (50/35, split) * 400m Run (together) * 40 DB Push Presses * 200m Run (together) * 15 DB Push Presses **Tips:** * Keep a steady but quick pace on runs; communicate and push each other. * Use quick transitions on push presses—2–3 reps per partner before switching. * Keep hips and core engaged on push presses to avoid over-fatiguing shoulders. It is going to be another great week at Lucky City Wellness! See you in the gym!

Good morning and happy Easter! We have hit warmer weather and we hope everyone is taking advatage of it and getting outside and maybe doing some walking or running or just sitting and enjoying. Its is going to be a grreat week at Lucky CIty Wellness and we cannot wait to see everyone in the gym this week! Tuesday evening at 5:30 we have Zumba!! Coach Kristin is back and going to be throwing down some serious dance moves to get the blood flowing and the sweat pouring! She does a great job leading the class and if you haven't tried it out, you need to! Dont forget to sign up for the 1st annual MURPH competition on May 26th. Remember, registration includes a t-shirt and a meal ticket for the food truck. We have the Wandering Waffle out of Stokesdale coming to cook up some great food to help re-fuel after a great workout! Check them out on instagram if you have time. Let's get right to it. Here are the workouts for the week ahead! ### **Monday – Anakin** **Workout:** 3 sets: - 3 min AMRAP: 30 Double Unders + 10 Toes to Bar - 1 min rest - 3 min AMRAP: 30 Double Unders + 10 Burpee Pull-Ups - 1 min rest between full sets **Scaling:** - 21 Double Unders or 32 Singles - 7 Toes to Bar / 7 Burpee Pull-Ups **Tips:** - Focus on rhythm in double unders; efficiency wins here. - Keep toes to bar tight—initiate from lats. - Burpee pull-ups: jump high to reduce pull-up effort. --- ### **Tuesday – Kylo Ren + Back Squat** **Strength:** Back Squat E2MOM – RPE based Wave loading pattern (5-4-3-2-3-4-5) Focus on bar speed and control. **Metcon:** 25 Snatch (155/105) 50 Box Jump Overs 100 Wall Balls (20/14) **Cap:** 16 min **Scale:** Lighter snatch (135/95), 35 box jump overs, 70 wall balls **Tips:** - Power snatches: quick reset and stay tight. - Breathe and pace through wall balls. - Box jump overs: efficient turn-around reduces fatigue. --- ### **Wednesday – Darth Maul** **Workout:** 4 rounds (1 round every 5 min): - 20/16 Cal Row - 15/12 Cal Bike - 10 Shuttle Runs (50ft) **Cap per set:** 4:00 **Scaling:** - Lower cals and shuttle reps as shown **Strength:** Clean DL + Power Clean + Push Press E2MOM Build from 55% to 70+% of clean **Tips:** - Use legs in row/bike to conserve grip. - Explode out of shuttle turns. - On barbell: controlled pull to mid-thigh, aggressive drive on power cleans. --- ### **Thursday – Press & Core** **Workout Options:** Rotating between: - 50 Alternating DB Shoulder Press - 30 Toes to Bar *or* 50 Weighted Sit-Ups 3 rounds, 2 min rest between pieces **Men:** 40–50# | **Women:** 25–35# **Sub:** Alternating KB Press **Strength Superset (E3MOM):** DB Bench + Strict Pull-Ups (RPE 5→9) **Tips:** - Keep hips tucked under pressing DBs. - Stay strict and engaged on pull-ups—avoid kipping. - Core: hollow position on T2B/sit-ups for max benefit. --- ### **Friday – Jango Fett** **Workout:** 5 Sets (1:1 work/rest) - 250m Row - 40 Abmat Sit-Ups or 25 GHD - 10 Strict HSPU **Cap per set:** 3:45 **Scale:** Shorter row, fewer sit-ups, 4 wall walks **Snatch Work:** - Build to heavy single or 73–75% 1RM - Then, 3 singles at that weight **Tips:** - Efficient sit-up pacing: don’t redline. - Break HSPU early to avoid burnout. - Snatch: strong pull and punch under the bar. --- ### **Saturday – Partner Workout** **Goal:** Accumulate 50 Bar Muscle-Ups (25 for individuals) **Format:** AMRAP 2 min: - 8 Synchro DB Front Squats (2x50/35) - 16 DB Deadlifts (split) - Max Bar MU (or Burpee Pull-Ups) 1 min rest between rounds **Cap:** 20 min or 7 rounds **Tips:** - Synchronize squats smoothly—set breathing pace. - Deadlifts: stay braced, especially when fatigued. - Bar MU: kip big, and use fast turnover. Scale to burpee pull-ups for volume and intensity. We look forward to seeing everyone in the gym this week! #herewego