SATURDAY 07/06/2024

Welcome to a new month of opportunities! This week starts a new "be better" movement, and this month we are focusing on the push-up. We have a fun little challenge for everyone - We are challenging everyone to accumulate 25 push-ups every single day of July. This can be any variation of the push-up in any variation of sets (unbroken, sets of 5, etc.) There will be a spot in the Be Better track on the app for you to record your daily 25 push-ups. We look forward to seeing everyone improve this simple, yet effective movement over the course of the month. As always, stay consistent this week in the gym even with the increasing temperatures. Stay hydrated, but also stay focused on your goals!

‍EVENTS:

One class on Fourth of July @ 9 am.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and 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 should take about 7-10 minutes each round for a total of 21-30 minutes. Some advanced athletes may be a bit faster, but nobody should be slower.

Today, the run can be slightly slower than usual to account for the fatigue from the squats. Expect each run to take 2:00-2:30; if you cannot complete the initial 400 meters in under 2:10, reduce the distance to account for the fatigue that will inevitably accumulate from the squats.

The double-unders should take between 2-3 minutes. Scale the rep volume to something you can do in under 2:30. If you can’t consistently execute successful double-unders, scale to single-unders to practice large sets with high jumps.

Choose a heavy front squat load that you could likely do unbroken for a fresh set of 10, but that will take you 2-3 sets to do once fatigued. You need to be able to move VERY well with your chosen load and the 10 reps should never take longer than 90 seconds.

In the warm-up, we’ll practice squat cleans to start the first rep and test runs to find the proper loading and distances for the workout.

Workout of the Day

SKILL WORK:

Pre-workout:

On a 10:00 clock:

‍Build to a heavy 1 squat clean + 2 front squats

METCON:

3 rounds for time with a partner:

Run 400 m

200 double-unders

20 front squats (155/225 lb)

-Run together

-Split reps between partners