March 11th-March 16th

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

Good morning! Sorry for not having the weekly blog post for the last couple of weeks. Having a newborn, career, and a business are tough to juggle. Something our moms and dads know all too well. Thank you for your patience! Don't forget to sign up for free MURPH challenge in the gym. This will help you get ready for MURPH competition coming up in May. Sign-up in the gym at the whiteboard. MURPH competition is open for registrations. Scan QR code in the gym to sign-up. Registration before May 9th will get you a t-shirt and every registration will get a meal voucher for the food truck. Our food truck is Wandering Waffle from Stokedale NC. Chicken and Waffles!! Yummy!! This Tuesday, Kristin is out of town and we don't want you to miss a workout, so we are offering a free Burn and Sculpt class April 15th at 5:30pm for all Zumba clients. Sign-up HERE Lets get right to the week ahead! Start your week with a spicy combo of jump rope and gymnastic movements! You’ll complete two rounds of 2-minute AMRAPs, beginning each with 70 Double Unders (or 140 Singles), then using the remaining time to hit Max Wall Walks in the first AMRAP and Max Toes-to-Bar in the second. Rest 2 minutes between AMRAPs and between sets. Scaled options include Wall Walk modifications, Knees to Elbows, or Knee Raises. This workout will test your engine, core, and coordination! We’re building on Monday’s momentum with a high-skill, high-intensity effort! You’ll tackle two rounds of 2-minute AMRAPs, each starting with 70 Double Unders (or 140 Singles), followed by Max Wall Walks in round one and Max Toes-to-Bar in round two. Rest 2 minutes between each AMRAP and between sets. Scaled options include modified Wall Walks, Knees to Elbows, or Knee Raises. This workout dials up your heart rate while challenging your midline and movement control. This one’s all about intensity and control under fatigue. You’ve got 4 sets for time, each including a calorie push on the Echo Bike (15/12), 9 Overhead Squats at 135/95 (or 12 reps at a lighter 115/80), and 4 Ring Muscle-Ups (or 6 Burpee Pull-Ups as a modification). Each set has a 2:30 time cap, with a 1:1 rest between rounds. Scaled athletes will hit 12/9 Echo calories, 9 Overhead Squats at 115/80, and 4 Burpee Pull-Ups per set. This workout blends cardio, barbell stamina, and gymnastics skill—so pace smart and push hard! A grind-style chipper that challenges grip, core, and pulling strength. You’ll move through 5 Seated Legless Rope Climbs, followed by 30 V-Ups, and finish with 15 L-Sit Rope Pull-Ups. Complete each movement in full before progressing to the next—no rounds, just steady effort. Scaled athletes can sub in 5 regular Rope Climbs or 10 Rope Pulls to Stand, 30 Modified Alternating Leg V-Ups, and 15 Chin-Ups. This one’s all about body control and upper-body stamina—dig in and stay smooth! Time to lift! This session is all about high-rep strength under fatigue, alternating between Jerks and Front Squats across four descending weight intervals. You’ll perform 1-minute AMRAPs at each weight, starting heavy and tapering down: Jerks first, then after a 4-minute rest, repeat the same structure with Front Squats. Focus on clean movement and max reps at each weight. Prescribed weights start at 245/165 and descend by 20 lbs per set. Scaled athletes will begin at 155/105 and drop to 95/65. This workout builds serious barbell stamina and mental grit—pace smart and push the reps! Grab a partner and get ready to grind through 10 rounds each, alternating work in this team-style chipper. Every round includes 2 Rope Climbs (or 6 Strict Pull-Ups), 3 Heavy Deadlifts at 315/205, and 5 Shuttle Runs (50ft each). While one partner works, the other rests—so push hard during your turn. Scaled version includes 1 Rope Climb (or 3 Strict Pull-Ups), 2 Deadlifts at 315/205 (or 3 at 275/185), and 4 Shuttle Runs. This one’s a full-body effort, testing strength, grip, and conditioning—perfect for that weekend warrior vibe! It is going to be great week at Lucky City Wellness! We look forward to seeing everyone in the gym! #herewego