2023-07-24

Wednesday marks the last day of an era at our gym. We bid farewell to Coach Shelby who has been an exceptional part of our journey. Her infectious energy and genuine care for each one of us has fostered a close-knit community within the gym. Thank you for making a lasting impact on all of our lives, and best of luck in your future endeavors!

If you’d like to say goodbye, then stop by Wednesday as she’ll be coaching the 530 and 630 classes…

Monday-

Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

DB Bench Press: 3×10

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3 Rounds

400m Run

15 Thrusters

7 BMU/7 Pullups and Dips

Tuesday-

Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60%

Strict Pullups: 3×10

—

10 Rounds

10 Bike Cals

10 T2B

Wednesday-

12 Min Emom-

Squat Clean & Jerk:

1st 3 mins 3 reps @60%
2nd 3 mins 2 reps @70%
3rd 3 mins 1 rep @80%
Last 3 mins 1 rep @90%

—

Diane

21-15-9

Deadlift

HSPU (scale with DB Strict Press if needed)

Thursday-

Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60%

Curl Tabata: Empty Barbell

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10-1 OHS

10-1 BFB

Friday-

Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

Strict Press: 3 @ 70%, 3 @ 80%, 3 @ 90%

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15 Min AMRAP

5 Pullups

10 Box Jumps

15 Row Cals

20 Situps