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)
Author: Ryan Savard
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
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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
A) Squat Clean Thruster Clusters @ 3.3.3 x 1, 2.2.2 x 1, 1.1.1 x 1 (rest 10 seconds btwn reps) – rest 2-3 min between sets
B) “The Chief”
Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous round.
Roller Derby This Saturday Night!
Ever been to a roller derby bout before? Well our very own Jennifer Shanley will be participating in the Assassination City roller derby playoffs when her team, Viva La Revolucion, battles Ruby’s Revenge in the first bout starting at 7pm this Saturday night. Come show her some support and watch women knock down other women!
Where: 3022 Moon Dr Mesquite, TX 75150
Doors: 7:00 PM
Whistle: 7:30 PM
FREE Parking | BYOB (no glass) | BYOC (chair)
Click HERE for the Facebook event.
A) Power Snatch Clusters 3.3.3 x 3 – rest 2 min (rest 20 sec btwn triples)
– Work on a fast and fluid turnover.
B) Warm up to a heavy deadlift in 8 min
C) Amrap in 8 min:
– 3 deadlift (225/155) or 70% of max
– 3 toes 2 bar
– 6 DL
– 6 T2B
(etc… increase by 3 per round)
D) Coaches choice midline work if time permits
A1) 4×5 Bench Press @ 42×1 – rest 30 seconds
A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds
B) 5 rounds for total working time @90%:
– 250 m Row Sprint
– 30 Double Unders
– 8 Burpees AFAP
– rest 3 min