ANNOUNCEMENTS 📢
Bring A Friend Day – Saturday, April 19 @11am 🤜🤛
Grab a friend, click here to sign up, and show them what makes this place so special! Community, Weightlifting and Pump will move up one hour to 8am, 9am, 10am. Open to first-time visitors only. No same-day registrations.
Goal Sessions 🗒️
Now available for both new athletes and longtime members. Ready to set new goals and crush them? Reach out to Kevin and Marcelo to book a time. And don’t forget to add your goals to the goal wall!!
PROGRAMMING
COMMUNITY: 🙌
For Time, In Teams of 3
800m Med Ball Run, Together
THEN
4 Rounds*
40 Wall Balls
40 Single DB Box Step Overs
40 Single Arm Devil’s Press
THEN
800m Med Ball Run, Together
*one athlete working at a time, break up reps as needed
*athletes 2 and 3 hold wall sit and low plank
WEIGHTLIFTING: 🏋🏽♂️
LIFT:
Jerk Dip + Push Press + Jerk (1+1+1)
*build to heavy
ACCESSORY:
4x
1:00 Dual KB Front Rack Hold | HEAVY
1:00 Weighted Plank | KINDA HEAVY
PUMP: 💪
BENCH PRESS:
3 x 5 @ 75%
3 x 3 @ 82.5%
3 x 1 @ 90%
-then-
3 x 10 @ 60%
——NOTE——
– This is the last week of this exact progression. Next week we will test a 5RM.
ARMS/ABS:
4 x
:20 Push-ups (Hands on Medball if able)
:10 Rest
:20 Ring Rows
:10 Rest
—Right Into—
4 x
:20 KB Curls (Hold one KB with both hands by the handle)
:10 Rest
:20 OH DB Tricep Ext
:10 Rest
—Right Into—
4 x
:20 V-sits
:10 Rest
:20 Hanging Knee Tuck
:10 Rest
