Schedule Modifications
Thursday is the 4th of July and the gym will have a modified schedule. Open gym from 7-10:30am, with one class at 9am.
Programming Note
No kip July! Simple concept, we will perform strict gymnastics this month to work on building up that base strength and dial in mechanics.
Civil War Wrap-Up
Civil War has come and gone, and it is safe to say it was another hit this year. No better way to bond with the community than suffering together out there on the competition floor. I already have ideas for next year, can’t wait to do it all again. Some links to get you guys caught up:
Event Page
Final Leaderboard
Photo Album
MONDAY, JUL 1
STRENGTH
3 sets:
10 rings rows
1 min plank
Elevate your feel to make the ring rows more challenging. Perform the plank weighted if needed.
METCON
AMRAP 16:
400m run
40 double unders
20 single arm Russian KB swings, 10L/10R (53/35)
TUESDAY, JUL 2
METCON
For time:
1000m row
Directly into…
3 rounds:
21 deadlifts (135/95)
15 barbell facing burpees
9 push jerks (135/95)
Allow ~5 min to warm-up to barbell working weight prior to metcon
WEDNESDAY, JUL 3
STRENGTH
Back squat 5×5
Warm-up and perform 5 working sets of 5. Do not exceed 65% of 1RM.
METCON
3 rounds:
15 box jumps (24/20)
15/12 cal bike
200m KB farmer carry (2 x 53/35)
-12 min cap-
Scale appropriately to finish under the time cap.
THURSDAY, JUL 4
Modified schedule today:
Open gym 7am – 10:30am
One class @ 9am
METCON
5 rounds:
17 wall balls (20/14)
7 push-ups
6 power cleans (135/95)*
Rx+
Strict ring dips in lieu of push-ups
Cleans @ 155/105
FRIDAY, JUL 5
STRENGTH
3 sets:
6/6 bulgarian split squats
6/6 single leg dual DB deadlift
METCON
6 rounds:
4/3 strict CTB pull-ups
15 sit-ups
50m sled push (4/3)
Sled push is to the end of the stairs and back. Scale the weight so that this can be done at least a quick walking pace. If you half to stop after 10m at any point, it was likely too heavy.