210614 - Motivation Monday

We will be placing another swag order this week starting on Wednesday! Be on the look out for that! We will be doing the jackets, shirts, and tanks!

Our girl Clarissa is at basic training and can receive letters/mail so Jessie got a card for the whole gym to write her sweet encouraging notes that we will send at the end of the week! Make sure you fill that out!

QOTD - Highlights of your weekend?

WARM UP - 2 Plates (15/10)
Around the Head
Tricep Extension to Press Out
Close Stance Squats
Back Weighted Step Ups

MOBILIZE - Plate Gorilla Squat
Quad Roll with Activation

STRENGTH - BACK SQUATS
4 @ 40%
4 @ 50%
4 @ 60%
4 x 4 @ 70%
2 x 8 @ 50%

COACH PREP - Practice Foot Locks
Review each movement

WOD -
(A: Competitor)
Wear a weight vest!

(B: Performance)
AMRAP 16:
(Every 4 minutes - 2 Rope Climbs)
46 Squats
16 Push Ups
46 Box Step Ups 20”
16 Burpees

(C: Fitness)
AMRAP 16:
(Every 4 minutes - 4 Scaled Rope Climbs)
46 Squats
16 Knee Push Ups
46 Box Step Ups 12”
16 Burpees