NO REGULAR SCHEDULED CLASSES TODAY DUE TO THE HOLIDAY. OPEN GYM ONLY: 1130-1400

MET-CON:

For Time:
Walking Lunge, 100 ft
50 Push-ups
50 Double Unders
25 Knees To Elbows
5 Rope Climbs, 15 ft
50 Box Jump, 24 In.
25 Overhead Squats, 65 lbs
25 L-Pull Up
50 Sit-up

Open Gym today from 1100-1400. Come in and work on a weakness or just do some earth downs. Your choice!
*Assuming the gym is available and not already reserved*

1. Find your Floor Press 3 Rep Max.

2. Strict Pull-ups 4x Max Rep

3. METCON
6 rounds for time:
6 Ground To Overheads, 135/95 lbs
6 Lateral Box Jumps, 24/20 
Sprint, 50 yd
Rest 1:30

For the summer and starting tomorrow, the gym will be closed for the 1500-1700 Wednesday afternoon sessions. Some of you may find this news “unfair” however, the coaches are limited and summer brings road trips, holidays and other outside fun.
The base offers lap swim at the pool M-F from 1100-1300 and open swim from 1300-1900, an outdoor track that is open 24/7, as well as two other gyms. We are encouraging our members to get out and explore and to work on mobilization. Use the day as an active rest day. We will continue to have a weekend session as long as we can.

Get out and explore!!!!

Power Snatch

1x5 at 75% 1RM Power Snatch
1x3 at 85% 1RM Power Snatch
1x1+ at 95% 1RM Power Snatch

**Rest as needed between sets.


Complete as many rounds as possible in 25 mins of
3 Hang Power Snatches
5 Pull-ups
10 Push-ups
15 Air Squats

Back Squat
1x5 at 75% 1RM Back Squat
1x3 at 85% 1RM Back Squat
1x1+ at 95% 1RM Back Squat

Strict Press
1x5 at 75% 1RM Strict Press
1x3 at 85% 1RM Strict Press
1x1+ at 95% 1RM Strict Press

METCON:

Each for time: Suicide Run: 3x 100 m Rest 1:30 between efforts.

5-10-15-20-25-25;

rest 5 minutes then immediately begin:

Every 1 min for 12 mins, alternating between:
Max Calories On Rower, 30 secs
Max Double Unders, 30 secs

Superset: Floor press with Pull ups, 3 sets of max repetitions. 

MET-CON:
Every Minute on the Minute for 20 minutes:
Choose a weightlifting movement that you need or want to work on. You choose the weight and movement. Complete 3 reps of your movement in that minute.

Extra Credit "Bro-sesh" (because who doesnt like nice arms??)
8 barbell bicep curls
20 band tricep push down