Cornhole Tournament – Saturday June 8th
An event at thy gym that is just for fun! Come hang out with your gym friends, have a drink, and throw some bags. There will be a doubles tournament where you will be matched up with a random partner (we will attempt to avoid forming super teams as much as possible). For those of you fighting for bag throwing bragging rights, we will run a singles tournament concurrently. Lots of fun to be had! Click here for all the info.
Civil War – Saturday June 29th
Civil War is almost upon us. This is different than any other competition that you will see out there. It is all about community and teamwork, but most importantly fun! Workouts are nearly finalized and will be released in the coming weeks. Sign up by June 16th to ensure your event t-shirt.
MONDAY, JUN 3
STRENGTH
20 minutes:
Front squat 5×3
Warm-up and perform 5 sets of 3 front squat. Aim to perform all working sets at 75% or higher than your 1RM
METCON
3 rounds:
500m row
10 sandbag over shoulder (150/100)
10 sandbag squats (150/100)
-15 min cap-
Scale to a lighter sandbag or use a slam ball if needed. The workout is designed for a row, but bikes may be used if need (sub 0.7 miles on bike).
TUESDAY, JUN 4
SKILL
10 minutes:
Pull-up / muscle-up practice
Spend 10 minutes warming up and practicing gymnastics from bar. Coaches will spend some time reviewing kipping efficiency, and athletes will have time to practice. For those comfortable with pull-ups or muscle-ups, attempt the following (multiple options shown, select appropriately for your skill level). Add or subtract reps as needed.
Complex 1:
Unbroken set of…
4 toes-to-bar
3 chest-to-bar pull-ups
2 bar muscle-ups
Complex 2:
Unbroken set of…
4 toes-to-bar
3 pull-ups
2 chest-to-bar pull-ups
Complex 3:
Unbroken set of…
4 toes-to-bar or knee raises
3 pull-ups
METCON
AMRAP 18:
10 burpee pull-ups
200m run
70m sled push (4/3)
5 burpee bar muscle-ups*
200m run
*Sub 10 burpee pull-ups if not doing muscle-ups.
A good modification for pull-ups today would be jumping pull-ups, even if you need a box.
WEDNESDAY, JUN 5
STRENGTH
3 sets:
8L/8R Bulgarian split squats
1 min plank
METCON
4 rounds, 3 min work / 3 min rest:
15 box jump overs (24/20)
15/12 cal bike
15 DB deadlift (2 x 50/35)
Max DB box step-ups (50/35 DB, 24/20 box) in time remaining
Hold a single DB however you want for the box step-ups. Scale the weight/reps as needed to get to the step-ups each round.
THURSDAY, JUN 6
STRENGTH
18 minutes:
1 clean + 2 split jerks
Build to a heavy set for the dayThe emphasis is on the jerk, so power clean is recommended (although you can squat clean if you need to).Beginners may form a power clean + 2 push press.
METCON
3 rounds:
12 toes-to-bar
70m KB front rack carry (70/53)
12 power clean and jerk (135/95)
Rest 1 min between rounds
-12 min cap-
Score is total time, including rest.
FRIDAY, JUN 7
STRENGTH
EMOM 8:
2 power snatch
Build in weight
METCON
AMRAP 16:
12 power snatch (95/65)
24 wall balls (20/14)
36 double-unders