TUESDAY 07/02/2024

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 is about testing your handstand walking skill with slightly fatigued shoulders.

Challenge yourself during the 3 minutes of handstand walking. Scale to attempts, handstand shoulder taps, pike shoulder taps on or off a box, or shoulder taps from a plank as needed.

If you’re performing the handstand walk, you need to be able to consistently and safely traverse at least 5 feet. If you can’t, scale to a shoulder tap variation to work on developing improved body position and shoulder strength.

Before the handstand walks, you’ll have 3 minutes of rest after 12 minutes spent finding a heavy set of 5 bench presses.

Partner up to share a bar for the bench and to spot each other. Choose a partner that has a similar arm length and is close in strength. During the 12 minutes, rest 1-2 minutes between sets as each of you takes turns lifting and spotting.

The bench press load should be limited to what can be done with good technique for 5 reps. If needed, sub dumbbells or single-arm variations to work around limitations.

Workout of the Day

SKILL WORK:

Pre-workout

5 Z-Press (35/50)

5 Burpees to Target

- Use two dumbbells

- 6 inch jumping target

METCON:

On an 18:00 clock:

‍12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-distance handstand walk