Cornhole Tournament – Saturday June 8th
An event at thy gym that is just for fun! Come hang out with your gym friends, have a drink, and throw some bags. There will be a doubles tournament where you will be matched up with a random partner (we will attempt to avoid forming super teams as much as possible). For those of you fighting for bag throwing bragging rights, we will run a singles tournament concurrently. Lots of fun to be had!
Civil War – Saturday June 29th
Civil War is almost upon us. This is different than any other competition that you will see out there. It is all about community and teamwork, but most importantly fun! Workouts are nearly finalized and will be released in the coming weeks. Sign up by June 16th to ensure your event t-shirt.
TUESDAY, MAY 28
METCON
AMRAP 18:
25/20 cal row or bike
20 sit-ups (abmat or GHD)
20 American KB swings (53/35)
40 double unders
For those of you who are still beat up from Murph, come in and flush it out!
WEDNESDAY, MAY 29
STRENGTH
Every 90 sec x 8:
3 deadlift
Build to today’s heavy
Keep in mind when you see a phrase like “today’s heavy”, it is not meant to be a 3RM. An every 90 second format is not idea for maxing out. Only go as heavy you able to with maintaining good form. Goal is to walk away feeling confident in your lifts from today.
METCON
3 rounds:
8 deadlift (225/155)
12 burpees over bar
8 deadlift (225/155)
400m run
THURSDAY, MAY 30
STRENGTH
Front squat 5×4
Warm up and perform 5 working sets of 4 reps. Aim perform at weight higher than last week (see Tuesday 5/21).
METCON
For time:
50 wall balls (20/14)
40 DB snatch, alt arm (50/35)
30 box jump overs (24/20)
-11 min cap-
FRIDAY, MAY 31
STRENGTH
18 minutes:
2 push jerk + 1 split jerk
Build to a heavy set, from rack
Beginners may perform either 3 push jerk or 3 push press.
METCON
AMRAP 14:
20/16 cal row or bike
10 push press (115/75)
5 strict pull-ups