Welcome to a new week! As you push your limits in the gym, remember that the habits you create here extend far beyond these walls. The dedication you show to each workout can inspire discipline in every aspect of your life. By staying consistent with your training, you build resilience and strength not just physically, but mentally too.
Remember to hydrate! Hydration and proper nutrition are essential fuel for your progress, supporting recovery and sustained energy throughout the day.
And above all, remember to have fun!
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 contains two fast couplets. Finish the first couplet in no more than 8 minutes to give yourself at least 4 minutes of rest before tackling the second.
In the first couplet, the kettlebell loading should be challenging but still allow for at least 6 lunges every time you pick them up.
In the second couplet, complete the first row and the first set of burpees in 2 minutes or less. Scale as needed to do so.
If needed, scale the reps in each workout to 12-10-8-6-4 or 10-8-6-4-2 rep schemes to stay within the intended stimulus.
Following the workout, stick around to stretch and mobilize before leaving the gym.
Workout of the Day
METCON:
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
STRETCHING:
3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
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