2024-06-17

The gym will have one of the suites for the Wind Surge game on July 3rd. This is the final home game that week and will have the Independence Day fireworks show. The tickets are $35/person. We need to get a headcount pretty quickly so let me know if you’re interested in attending. It was a good time last year and I suspect it will be the same this year…

Mon

Bear Complex* 8×1 (inc every 2 rounds)

Ring Rows 6×10

*Bear Complex = Power Clean + Front Sq + Push Press + Back Sq + PP

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3 Rounds for Time
Run 400M
15 Thrusters (75/55)
15 Pullups

Tues

Back Squat 3×12
Pistol Squat or split squat 3×6 ea leg (modify if needed)
*alternate

Straight Bar Curls 3×15

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5 Rounds for Time
15 KBS
30 DU
15 Burpees

Wed

Bench 3×12
DB Bench 3×12
*alternate

Ring Dips 4×10

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For Time
80 Walls Ball
60 Pushups
40 Pistols*
20 OHS (75/55)

*Sub 1-legged squat to bench/box

Thur

16min EMOM
3 Power Snatch (inc)
45 sec sled push
10 Renegade Row
Rest

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20 Min EMOM
10 DB Clean and Jerk
20 Situps
15 DB Snatch
50′ DB walking lunge

Fri

Deadlift 3×12
Single Leg DL 3×6 ea leg
Accumulate 5 min planks

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3 Rounds for Time
5 BMU
10 Squat Cleans @135/95
15 Burpee Box Jump Over