2023-08-14

It is with a mix of excitement and sadness that we announce Sophia’s last coaching day with us will be this coming Tuesday. We are excited to share that she has been awarded a weightlifting scholarship and will be heading off to college to pursue her dreams. Her dedication and hard work have paid off, and we know she will excel in this new chapter of her journey. We will certainly miss her, but we are excited to see her continue to shine in her collegiate weightlifting pursuits.

Monday-

16 Min Emom-

Power Snatch:

1st 4 mins 4 reps @60%
2nd 4 mins 3 reps @70%
3rd 4 mins 2 reps @80%
Last 4 mins 1 rep @90%

Db Curl: 3×10

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7 Min AMRAP
20 DB Push Press
40 DU

Tuesday-

Bench Press: 5 @ 75%, 3 @ 85%, 1 @ 95%

Strict Pull-ups: 3×10

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Max round in 3 minutes of:
3 Deadlifts
6 Push-ups
9 Air Squats

*Rest 1 minute.  Repeat for a total of 5 cycles.

Wednesday-

Back Squat: 5 @ 75%, 3 @ 85%, 1 @ 95%

DB Bench Press: 3×10

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For Time:
70 Burpees
50 Kettlebell Swings
30 C2B

*Breakup however you want

Thursday-

Deadlift: 5 @ 75%, 3 @ 85%, 1 @ 95%

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

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For Max Reps:
Tabata Bike Cals
Rest 1 minute
Tabata Air Squats
Rest 1 minute
Tabata Row Cals

Friday-

Front Squat: 5 @ 75%, 3 @ 85%, 1 @ 95%

10 Min Alt Emom:

5 HSPU/Strict Press

10 T2B

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10 rounds for reps of:
30 seconds of Burpees
Rest 30 seconds
30 seconds of DB Thrusters
Rest 30 seconds