Welcome to the final week of the Summer Shake Down!!! Everyone’s been doing a great job…you’re in the home stretch! One more week, we can’t wait to see all of your progress!
We will have abridged hours next weekend for Memorial Day! Sunday open gym hours will be from 9-11am with no Oly class. Join us Monday, May 30th at 9am as we complete Murph and remember all those who paid the ultimate sacrifice for our great country!
Make it a great week, athletes! We’ll see you at the box!!
Monday – Ready to front squat!? Working to a heavy 10 rep will probably feel more like cardio 😉 Afterwards, you’ll complete 3 rounds of 30 wallballs and 7 strict chin-ups. All the squats on a Monday!
Tuesday – Get ready for DU, pull-ups and hang power cleans….15 minutes worth! After some rest, 60 HR push-ups for time.
Wednesday – We start today with a snatch EMOM – 10 mins, 1 snatch (or power or split) each minute. The WOD requires a rower and a barbell, 21-15-9 of a calorie row and thrusters! This will be spicy!!
Thursday – Some barbell conditioning will start class off, working on some power cleans. 5 mins to complete 3×8 unbroken sets, then 5 mins to complete 3×12 unbroken sets. Your metcon is 5 rounds of 75 DU with 30 sec rest in between.
Friday – Make sure you bring your lungs today, you need to chip away at this WOD…400m run, 30 box jumps, 20 knee raises (rx+ t2b), 10 deadlifts, 20 knee raises, 30 box jumps, and 400m run. That’s not all friends, a little floor work/core conditioning to finish you off!
Saturday – Partner WOD Saturday….two 10 min AMRAPs! A little running, some power cleans and pull-ups. Then, a few SOH, some rowing and pull-ups. Good times all around!
Sunday – No oly today! Open gym only from 9-11am!
