WEEKLY UPDATE: APRIL 9th-15th
SHORT & SWEET
S3 Family,
I am writing to thank you and let you know that I have made the decision to relocate my family to Texas. This was a very hard decision and has happened very quickly, but I was recruited for a very unique opportunity that I just couldn’t pass up. The hardest part of this decision was and is leaving my S3 family. S3 has been a huge part of my life for the past 3 years and I have enjoyed (not sure if that is the word I would use during a workout) being a member and an owner.
Due to the distance and the fact that I wouldn’t be able to spend my time on S3, I have sold my ownership back to Brandon and Kirk. The last 90 days have been a lot of fun and I hope all of you have seen my contributions to the company. I am excited for the future of S3 and think the world of Kirk and Brandon. They are both incredible trainers, co workers, partners, business owners, and friends and I just want to also thank them for letting me be a part of it. Their support and blessing to follow this opportunity has been refreshing and solidifies why they are such great people.
We truly have a great group of trainers and members and I will miss you all very much. I will still be around from time to time as I transition and I will still always consider S3 my home.
Thank you all for building such a great place that I will miss dearly.
Sam
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We are going to try and build some strength in the next 6 weeks or so. Each Monday, Wednesday & Friday we will be doing Front Squats, Presses and Dead-lifts respectively. The goal is to increase each set by 5-10lbs each week.
THIS WEEKS WORKOUTS
MONDAY
Front Squat
5-5-5
Stamina.Strength
1000m Row
30 Thrusters(95/85)
30 SDHP(95/65)
3 min Rest
800m Run
15 Thrusters(115/85)
15 SDHP(115/85)
TUESDAY
Speed
100 Double Unders
100m Run
1 min rest
80 Double Unders
200m Run
2 min rest
60 Double Unders
400m Run
3 min rest
40 Double Unders
800m Run
4 min rest
20 Double Unders
1600m Run
WEDNESDAY
Press
5-5-5
Strength.Speed.Stamina
40-30-20-10
Ball Slams(30/20)
Pull ups
THURSDAY
Strength
10 Rounds:
10 KB Swings(2/1.5)
10 Evil Wheels
10 Push ups(hand release)
FRIDAY
Deadlift
5-5-5
Speed.Stamina
“Death By Box Jump”(24/20)
Complete:
1 box jump the first minute,
2 box jumps the second minute,
3 box jumps the third minute,
and so on…
SATURDAY
Team WOD 8:30am
Team WOD 9:30am
Free Intro Workout 10:30am
SUNDAY
11am-12pm Skills + Open Gym
12pm-1pm “Benchmark Sundays”
