FOR THE WEEK OF May 17 2021

This week’s birthdays: Ashly Guernaccini (Friday May 21), Anthony Heald (Friday May 21), Lyshia Del Rio (Saturday May 22)

So glad to have Coach Nic back for a while after all the great things she’s accomplished and all the hard work she’s put into school!

Monday

John Wick

Workout:
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

Tuesday

Winston

Every min (10:00)
200/175m Row

Snatch 3-3-2-2-1-1

Snatch:
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
* Rest 60-90 seconds between sets

In The Hole Front Squat 5×3

In The Hole Front Squat:
– 5×3 (Build in weight)
– Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *

Wednesday

Excommunicado

8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike or 15/12 Cal Row
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)

Power Clean & Jerk 3-2-1-3-2-1-1-1

Power Clean & Jerk for load:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%

Thursday

Open Gym Or…

Group Stretch

Option 1;

The Adjudicator

10:00 Amrap
16 Alternating Front Rack Step Back Lunges (95/65)
12 Hang Power Cleans (95/65)

Option 2:

Hang Squat Snatch 5×1

Hang Squat Snatch:
– 5×1, Work up in weight (moderate)
* Complete a rep every 1:00 (5:00) *

Clean Pull + Clean + Push Jerk 5×4

Clean Pull + Clean + Push Jerk:
– 1+1+2 x 5 . Work up in weight (moderate/heavy)
* Complete a set every 90 seconds (5 sets) *

Deficit Clean Deadlift 4×3

Deficit Clean Deadlift (4in) for load:
– 4×3 @ 95% 1RM Clean
– complete every 1:00 (4:00) –

Friday

Baba Yaga

3 Rounds
200ft Farmer Carry (70s db or kb/50 db or 53 kb)
30 GHD’s
30 Wall Balls (20/14)

Accessory

3 rounds
15 Dumbbell Bench
10 Banded Pull-ups
-into-
3 rounds
15 Barbell Curls
15 Lying DB Tricep Extension (each side)

Saturday

8:00 AM Open Gym

9:00 AM Partner Workout

Congratulations to members Elvira and Arben Cane on the birth of their beautiful daughter, Solei!

The Cane family grew by one on Tuesday, May 4th with the birth of Solei! Arben is back in the gym already and Elvira is doing wonderfully! Be sure to congratulate them if you see them!

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.