Upcoming Events
April 12th, 7:30pm – Poker Night
End of April/Early May – Nutrition Challenge (exact start date TBD)
May 27th – Memorial Day Murph
June 8th – Cornhole Tournament
June 29th – Civil War!
MONDAY, APR 8
STRENGTH
3 sets:
8 barbell strict press
2 x 30′ stationary sled pull
Superset the strict press and sled pull. Sleds will be set up with the pulling ropes. Pull the sled the length of the rope (30′), turn it around and pull it back to the starting point. Athletes will remain stationary and use a hand-over-hand pulling technique.
METCON
3 rounds:
400m run
30 KB swings, American (53/35)
20 push-ups
Rx+
KB hang snatch, split reps between arms as needed
Ring push-ups
TUESDAY, APR 9
STRENGTH
20 minutes:
Front squat 5×5
Warm-up and then perform 5 working sets of 5 reps. Aim to perform all working sets at or above 75% of 1RM.
METCON
AMRAP 8:
12 hang power cleans (95/65)
8 toes-to-bar
WEDNESDAY, APR 10
STRENGTH
Every 90 sec x 8:
1 clean + 1 push jerk + 1 split jerk
The emphasis here is on the jerks so squat or power clean allowed.
METCON
AMRAP 15:
45 double unders
30 air squats
25/20 cal bike
15 push jerks (135/95)
THURSDAY, APR 11
STRENGTH
Every 90 sec x 8:
High hang snatch + hang snatch (above knee) + snatch
a.k.a. 3-position snatch
METCON
For time, 15 min cap:
22-18-14-10
Power snatch (75/55)
Sit-ups, abmat or GHD
Burpees
Time cap strictly enforced.
FRIDAY, APR 12
Poker tournament tonight at they gym! We will be starting at 7:30pm. Texas Hold’em, $20 buy-in.
METCON
For time, 11 min cap:
2000m row
Max HSPU in time remaining
Score is number of HSPU completed. Also note 2k row time. Kipping or strict HSPU allowed. Stagger start time if needed to allow everyone to use a rower.
HSPU scaling options:
DB Z-press (DB press seated on floor). Choose a challenging DB weight, something that will require to take frequent breaks (~sets of 5).
FINISHER
3 sets:
8L/8R Bulgarian split squat
8-12 dips
Dips can be from rings, bar attachment, or bench/box. For the split squats, KB’s or DB’s may be held at sides or hold a single KB in goblet position.