Welcome to another week of opportunity to grow inside and outside of the gym! As we continue into the dog days of summer heat, allow that to be just one more challenge you can overcome and come out stronger on the other side. Push through the discomfort knowing that each sweat-soaked session brings you closer to your goals.
That being said, please continue to hydrate well with lots of water and electrolytes this week.
We look forward to seeing each and every one of you in the gym being stronger today than yesterday.
EVENTS:
Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm
Only one Saturday class @ 10 am.
Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm
Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)
Whiteboard of the Day
Today’s workout is a time priority triplet. The goal is to go around and around the three movements as many times as possible within the time allotted.
Choose a light-to-moderate barbell load; the deadlifts should feel much lighter than the push presses.
Complete both the deadlifts and the push presses in 1-2 sets throughout the entire workout.
Expect the strict handstand push-ups to be a bit more challenging because of the push presses. Take a longer break if needed before kicking up.
If you have strict handstand push-ups, but only a few, consider reducing the reps in each round to 2 or 3. Otherwise, scale to pike push-ups or push-ups.
Following the workout, we will spend some time on some midline skill work. Then, stick around to do some stretching before leaving the gym.
Workout of the Day
METCON:
AMRAP 12:
15 deadlifts (95/135 lb)
10 push presses
5 strict handstand push-ups
SKILL WORK:
Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
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