FOR THE WEEK OF APRIL 26 2021

This week’s birthdays: Stephanie Scalos (Monday), Emily Talsness (Tuesday)

Monday

Back Squat:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

The Chosen

3 rounds:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders

-Rest until 15:00-

15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders

Tuesday

I Am He

2 Sets (of 3 rounds each)
3 Rounds
Run 200m
15 GHD’s
Run 200m
10 Strict Handstand Push-Ups
-Rest 3:00 between sets-

Wednesday

Bench Press

– Build to a heavy single for the day
* rest 60-90 seconds between sets *

Hope

3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24”/20”)
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row

-Rest 1 Minute-

Thursday

Open Gym Or…

Group Stretch

Option 1: Deadlift

– Build to a heavy single for the day
* rest 60-90 seconds between sets *

Option 2: Peter

100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat Sit Ups

Friday

When He Saw Their Faith

30 Minute Partner AMRAP
20/16 Calorie Assault Bike or 17/13 Echo bike
15 Pull-Ups
10 Power Cleans (185/125)

-Complete rounds back and forth-

Saturday

8:00 AM Open Gym

9:00 AM Partner Workout

Come see what Coach Andy has planned for us!

We’re getting a new roof – work starts Monday

Work on our new roof will start Monday morning! This is exciting and long overdue. The new roof will finally address the leaking and debris problems, and, perhaps even more importantly, should lower the temperature in the gym by several degrees during the hot summer months. The roofing company estimates that the whole job will take them about 2 weeks to complete, with a couple days of weather delays built into that. There will be some minor inconveniences at various times throughout the week due to the work, but the roofing company has assured me that we’ll be able to operate normally and that they’ll have an employee inside on the floor to help us clean up and block off small areas at a time once the work starts on the inside.