TUESDAY 06/25/2024

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 7-minute sprint effort with a mix of pull-up variations to work through before going for as many wall-ball shots as possible in the remaining time.

Plan to have a minimum of 90 seconds and up to 4 minutes to work on the wall-ball shots.

Take no more than 90 seconds on the weighted pull-ups and no more than 2 minutes each on the chest-to-bar and kipping pull-ups. Scale as needed to finish within this time.

Throughout our warm-up, we’ll practice a variety of different scaling options for the pull-ups. Choose variations that take 1-2 minutes to complete so you have plenty of time to accumulate wall-ball shots.

We’ll start preparing for the wall-ball shots with squat therapy. Prioritize sound mechanics in the bottom of the squat with your heels down, hips back, knees out, and arms straight. Start further from the wall and ONLY get closer if you can maintain those four points for 5 full seconds at the bottom.

Once warmed up, choose a wall-ball shot load that allows for 10 or more reps at a time. Factor in how tired your arms will likely be at that point when choosing your load.

Workout of the Day

SKILL WORK:

Pre-workout:

Every :30 for 10 sets:

‍1 rep of squat therapy

– Hold the bottom for :05.

METCON:

On a 7:00 clock for reps:

‍10 weighted pull-ups (14/20 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)