Jun 30, 2019
*Scheduling Reminder*
On Thursday, July 4th, we will meet at Washington Park at 0900 for a field day. Friends and family are welcome. Please register ahead of time here.
There will be no classes at the gym on July 4th.
Strength
1A) Deadlift @ 20X2
1B) Box Jump Over
Conditioning
5 Rounds for time:
- 5 Strict Pull Ups
- 10 Kettlebell Swings (70/53)
- 20m Goblet Hold Walking Lunge
0730 Endurance
5 Rounds
Row
- 1:00 @ 2k + :08
- :30 @ easy
- :45 @ 2k + :08
- :30 @ easy
- :30 @ 2k + :03
- :30 @ easy
- :15 @ 2k – :07
2:00 easy jog to recover
Jun 30, 2019
*Scheduling Reminder*
On Thursday, July 4th, we will meet at Washington Park at 0900 for a field day. Friends and family are welcome. Please register ahead of time here.
There will be no classes at the gym on July 4th.
Microcycle Preview
- Monday: deadlift
- Tuesday: bench press
- Wednesday: snatch
- Thursday: Fourth of July Bring a Friend Day at Washington Park
- Friday: back squat
- Saturday: team workout
Jun 28, 2019
Conditioning
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 15:00:
- 3 Power Cleans (155/105)
- 3 Front Squats
- 3 Shoulder to Overhead
Rest 2:00
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 15:00:
- 10 Pull Ups
- 10 Calorie Assault Bike
Jun 26, 2019
Strength
1A) Back Squat
- build to a heavy single with a :10 descent
- 3 sets of 1 rep at that weight with no tempo restriction
1B) Monster Walk
Conditioning
3 Sets:
Complete as many rounds as possible in 4:00:
- 10 Burpees
- 15 Wall Balls (20/14)
- 35 Double Unders
Rest 1:00
