2020-06-22

This Saturday (6/27) we’re going to have a bbq after the open gym at 11am. Come on by and enjoy some eats, beers, laughs, feats of strength, roping, etc. We’ll mainly be outside to keep it as safe as possible. Hope you can make it…
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Running Workouts – Pick one or all of these and do them throughout the week. These shouldn’t take long and will help you’re overall conditioning
Speed Work
Warm up EZ 1 Mile building speed
4 Rounds
200 Meter at close to 1 mile PR pace (This should be hard)
200 Meter recovery jog

Threshold
3×1200 (This should be a pace that’s uncomfortable but doable)
Rest 4-5 minutes in between.
*The 1200’s should be pretty even- don’t get worse

Endurance
EZ Longer run. Fun ideas for a long run
*Run to a destination like Starbucks or scooters and have someone pick you up
*Run with a friend
*Find a new route
*Listen to a podcast or book
*Look for a virtual race

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Class Workouts
Monday

Back squat 4×5 all same weight
Front squat 4×2 same weight as BS
Add from last week.
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4:00 Tabata barbell curls
Rest 3 mins
4:00 Tabata barbell press
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Intervals Conditioning:
Every 5 mins x 5 rounds
In 3 mins:
200m run
30 air squats
ME plank circles
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Tuesday
Dynamic Warmup
1 mile warmup run
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Conditioning:
Every 3 minutes x8
100m sprint
*progressively faster – start slow and build up
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Wednesday
Snatch – Work to heavy.
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Conditioning:
Modified Dumbbell DT
6 rounds for time
12 Single Arm DB DL
9 SA DB HPC
6 SA DB Push Press
*Switch arms each round (R-arm, L-arm, R-arm, L-arm, R-arm, L-arm)
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Thursday
Press / DL (Pick weaker mvmt for you)
Press 6×2 @90% of 3rm
DL 4×10 at challenging weight
Add weight from last week.
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Conditioning:
27-21-15
Pullups
Wall Ball
2x DU’s
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Friday
Clean & Jerk – Work to a challenging heavy single
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Conditioning:
100 T2B
75 Burpee Box Jump Overs
15 x 50’ Walking Lunges
*Breakup however you want