Great job last week guys! Keep up the great work!
IMPORTANT DATES!
August 11 – Deadlift 4 Dollar$ – Sign up now to be a part of this year’s Charity Event!
Monday
Back Squat
20 min AMRAP
200m farmer carry (with DBs or KBs)
20 air squats
20 ab mat sit-ups
20 seated press
Tuesday
Snatch Complex or Alternate Strength Work
20 min EMOM
:30 sec row
10 Ground to OH with a Plate
20 russian twist
5-8 pull-ups (strict)
:45 sec plank
Wednesday
Bench Press
Health/Fitness
Every 90 seconds, for 4 sets
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 15 Burpees
Station 4 – 200 Meter Run
For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.
Thursday
Strength and Accessory Work
5 Rounds
10 Sumo KB DL – stay controlled
20 tricep pull-downs
30 weighted sit-ups
Friday
Deadlift Day!
Health
For time:
Row 1500 Meters
immediately followed by…
10 rounds of:
6 Kettlebell Swings
6 Goblet Squats
Fitness
For time:
Row 1500 Meters
15 Hang Cleans (70/45)
30 Alternating Pistols (single-leg squats)
Saturday ** GYM CLOSED FOR 5 BAR SHOWDOWN!
At home workout with a partner! (You can do around the gym as well!)
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges
80 Pushups
40 Tire Flips or V-Ups
