Week of July 19 2021

FOR THE WEEK OF July 19 2021

This week’s birthdays: Sean Heartle (Tuesday July 20), Coach Terry Howard (Tuesday July 20), Bibi Valencia (Friday July 23), Marilyn Sheppard (Sunday July 25), Ben Miner (Sunday July 25)



For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower


Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)



For Time:
Double Dumbbell Power Cleans (50s/35s)



15 Sets:
30 secs on/30 secs off
Calorie Assault Bike


5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)



Open Gym or…

Group Stretch, then

Teams of 2
3 Rounds
200ft Synchro Walking Lunge (50 feet across gym x 4)
40 Burpee Box Jump Overs (24/20)



3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups



8:00 AM Open Gym

9:00 AM Partner Workout

Next Bring a Friend Saturday July 31 at 9:00 AM followed by Free  Mobility Seminar

Reminder – Please stay in the center warmup area until your class starts

We just wanted to quickly remind everyone that we ask you to stay in the center warmup area until class starts. We don’t want people wandering through the middle of a class that’s still going on because it disrupts the flow of class and presents a potential safety issue for the wanderers and the athletes working out, particularly when we’re often Olympic lifting at the end of class. Thank you so much for your cooperation and understanding!