Happy July!
The Pool Party and Fireworks Show was awesome last week!! We had a blast spending time with the Peak Family!
IMPORTANT DATES
August 11 – Deadlift 4 Dollar$! (Our Annual Fundraiser for Paint GA Pink)
Monday
Back Squat
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups/DB Press
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups/Supine Pullups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar/Leg Raises
Rest 30 seconds
Tuesday
Clean and Jerk Complex or Alternate Strength
40 sec work 20 sec rest 4 rounds
-weighted/unweighted rev. Lunges
-plank
-seated strict press
-hollow hold
-pull apart
-weighted/unweighted step-ups
Wednesday
Bench Press!
Health
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings
20 Air Squats
200 Meter Run
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders
Thursday
Full Body Accessory and Strength Work
Fitness:
50 Ground to OH with plate
50 dips
50-cal. bike/row
50 burpees
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Health:
50 Ground to OH with plate
25 dips
25 cal bike/row
50 lunges
50 mountain climbers(100 total)
50 ab mat sit-ups
Friday
Deadlift or Alternate Strength Work
Fitness:
1000 m row
150 double unders
1 mile run
Health:
750 m row
75 jump rope
800 m run
Saturday
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
Scoring = Total Reps of the 4 movements
Prize = Pride
