A1) 4×4-6 HB Back Squat – rest 2 min
A2) 4×4-6 Bentover Rows – rest 2 min (both heavier than last week)
B) 15-12-9-6-3 reps for time:
– Power cleans (135/95)
– Toes 2 Bar
Author: Ryan Savard
300 Challenge Sign-Up
The sign-up sheet for the 300 Challenge this Saturday will be available at the gym starting today. If you plan on participating, please sign-up ASAP! There will a beginner, intermediate and advanced option for you to sign-up under. Please take a look at the scaling options and see which one works best for you! If you cannot make it to the gym by Friday but still wish to compete, please email and tell us which division you would like to go under. We will be heading somewhere (TBD) after the event to eat and drink so be sure to leave some room in your schedule to come and be social.
All will have a 20 min cut-off.
Advanced Men
– 25 Pull-ups
– 50 Deadlifts 135#
– 50 Box Jumps 24″
– 50 Push-ups
– 50 Floor WIpers 135#
– 50 KB Clean & Press 35#
– 25 Pull-ups
Advanced Women
– 25 Pull-ups
– 50 Deadlifts 95#
– 50 Box Jumps 20″
– 50 Push-ups
– 50 Floor WIpers 95#
– 50 KB Clean & Press 25#
– 25 Pull-ups
Intermediate Men
– 25 Pull-ups w/ band of choice
– 50 Deadlifts 115#
– 50 Box Jumps 24″
– 50 Push-ups
– 50 Floor WIpers 115#
– 50 KB Clean & Press 35#
– 25 Pull-ups w/band
Intermediate Women
– 25 Pull-ups w/ band of choice
– 50 Deadlifts 65#
– 50 Box Jumps 20″
– 50 Push-ups *from knees
– 50 Floor WIpers 65#
– 50 KB Clean & Press 18#
– 25 Pull-ups w/ band
Beginner Men
– 25 Pull-ups w/ band of choice
– 50 Deadlifts 95#
– 50 Box Jumps 20″
– 50 Push-ups *from knees
– 50 Floor WIpers 95#
– 50 KB Clean & Press 25#
– 25 Pull-ups w/band
Beginner Women
– 25 Pull-ups w/ band
– 50 Deadlifts 45#
– 50 Box Jumps 16″
– 50 Push-ups *from knees
– 50 Floor WIpers 45#
– 50 KB Clean & Press 18#
– 25 Pull-ups w/ band
A) 12 min AMRAP @85%:
– 10 power snatches (75/45)
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
12 min AMRAP @85%:
– 10 thrusters (75/45)
– 10 KB swings (53/35)
– 500 m row
B) 50 Floor Wipers with a partner (135/95)
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday 7/3
A1) 4×6-8 HB Back Squat – rest 2 min
A2) 4×6-8 Bentover Rows – rest 2 min
B) 5 Rounds For Time:
– 3 Power cleans
– 10 Push-Ups
– 30 Double Unders
Function (95/65)
Performance (135/95)
Competition (185/115)
July 4th Holiday Hours
July 4th Holiday Hours
We hope everyone has a happy and safe Independence Day this 4th of July. The gym will be closed July 4th with limited classes on the 5th and a regular schedule on Saturday the 6th. To make it a little easier:
Thursday (4th) – No classes
Friday (5th) – 5:30am/6:30am/12noon classes ONLY. No evening classes
Saturday (6th) – Regular classes
Sunday (7th) – Regular classes
——————–
Check out the July Newsletter HERE.
A) EMOM for 10 minutes:
– 1 Snatch @ 70-80%
B1) 3×2-3 Weighted Strict Supinated Chin-ups; rest 1 min
B2) 4×5 Good Mornings (heavier than last week)
C) 3×10 Floor Wipers w/ a partner (135/95); rest as much as needed
Monday
A) 5x 1 Push Press + 2 Push Jerks; rest 2 min (build heavy by 4 or 5)
B) 3 rounds at 85% of:
– 400m run
– 15 thrusters (75/55)
– 15 burpees
*20 min cut-off