2023-07-03

We’ll be closed Monday but there will be open gym from 9-11am on the 4th. Come join us for a workout prior to channeling your inner pyromaniac in salute of ‘Merica!

Note that in this new strength block you should base the percentages off a training max, and not your all-time best lifts. I consider a training max something you think you could walk into the gym and do on any given day. If you’re not sure just set your “max” to 90% of your actual max. You’ll get more out of the strength work in the long run if you approach it like this

Monday – CLOSED

Tuesday – Open Gym 9-11am

Wed

Back Squat – 5 @65%, 5 @75%, 5@85%

Tabata Curls with an empty bar

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1-10 HSPU
10-1 Target Burpees

Thurs

Bench Press – 5 @65%, 5 @75%, 5@85%

Deadlift – 5 @65%, 5 @75%, 5@85%

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10 Rounds
10 DB Thrusters
100n Run

Fri

Front Squat – 5 @65%, 5 @75%, 5@85%

Strict Pullups 3×10 (scale as needed with a band or less reps)

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5 RFT
10 Deadlifts
15 Wall Balls