Week of June 7 2021

FOR THE WEEK OF June 7 2021

This week’s birthdays: Jason Marmalejo (Saturday June 12), Izzy Donabed (Sunday June 13)

8AM Murph heat from last week – thanks to everyone who came out for Murph and to remember what memorial day is all about!

THIS WEEK-AT-A-GLANCE

Monday

2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike
-Rest 1:1 between sets-
Women’s Calories -16-12-8

 

Snatch Pull to mid-thigh + Snatch:
– (1+1) x 5 working sets.
* Rest 60-90 seconds between sets *

 

Snatch deficit deadlift:
– 3×3 @ 105% of best snatch
* Rest 60-90 seconds between sets

Tuesday

For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar

 

Power Clean + Jerk Dip + Jerk:
– (1+1+1) x 3 working sets
* Rest 60-90 secs between sets

 

Power clean + jerk:
– 3×1 Working sets.
* Rest 60-90 secs between sets

Wednesday

2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Lateral Burpee Over Rower

 

Front Squat + Back Squat:
– (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets

Thursday

Open Gym or…

Group Stretch, then

Metcon Option
Teams of 2
80 Deadlifts (135/95)
80 GHD’s
– Partner Holds Plank (elbows)
——
40 Deadlifts (225/155)
40 GHD’s
– Partner Holds Plank (elbows)
——-
20 Deadlifts (315/225)
20 GHDs
– Partner Holds Plank (elbows)

 

Strength Option
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%
– rest 60-90 seconds –
3 @ 65%
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
1 @ 75%

Friday

For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar

 

Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%

Saturday

8:00 AM Open Gym

9:00 AM Partner Workout

Congrats to Cassie Santella for Her Success in Her First Weightlifting Meet!

Cassie Santella took 3rd place in her division in her first ever weightlifting meet! We congratulate her and know she’ll go on to do great things!

New Midday Class Times and Open Gym Policy

We’ve combined our previous 3 midday classes into 11:30am and 12:30pm only in an attempt to increase class sizes and create a more fun, energetic training environment. This change is reflected on PushPress when you go to schedule classes as well as on the website.

We’re adding additional open gym opportunities starting this week! Thursdays will stay the same, but now we’ll allow athletes to stay after class and stretch, do accessory work, etc. Here are some basic rules for the new policy:

  1. We require that you do class first – class is always the best way to increase your fitness and have the most fun!
  2. Class gets priority on space, equipment, and coaching
  3. Use the time for accessory work that you’re already familiar with – this isn’t the time to learn a crazy new skill all on your own that you’ve never even been introduced to.
  4. If you worked out in the last class before the gym closes then there will be no open gym time afterward – you can only stay for open gym if there’s another class after yours.

NEWS AND UPDATES