210801 - Week Preview

Javi, Stephen, and Lo have a competition called the “Summer Showdown” this Saturday, August 7th from 8am to 2pm! Intern Haiven will be coaching our open gym classes that morning but if you have free time, we’d love to have a cheering section!

Here’s the location: 1297 Main St. Unit 1 and Unit 4, Windsor, CO

MONDAY
(GOAL = Under 8 minutes)
Let’s get this week started bro! JK, but really… this day will give you the Monday pump up that you’re looking for! Hopefully we see some hefty PR’s on that bench and then some interval body building moves to top it off!

Strength - 1RM Bench Press

WOD - For Time
:40 on/:20 off
40 EB Bicep Curls
40 Right Pulsing Lunges
40 DB Floor Press
40 Left Pulsing Lunges

TUESDAY
(GOAL = NO SCORE DAY!)
We will be testing our 1RM Deadlift in two weeks so we’re pushing the weights a little bit. Here, we will build to something really heavy then take some weight off for the actual workout! Today is a great day to work on pull up strength since it’s a no score day!

Strength - Deadlift
Build to 80-90%
4, 3, 2, 2, 2, 1, 1 …
This is prep for our DL 1RM in the next 2 weeks! DO NOT try to PR today!

WOD - Every 4 minutes for 4 rounds
4 Deadlifts @ 70%
8 Lateral Burpees
16 Pull Ups or 4 Bar MU

WEDNESDAY
(GOAL = 2-3 rounds)
Bear Complex is a fun weightlifting combo that most athletes will have a score in the system for. It’s a power clean, front squat, press, back squat, press, and front rack x 7! Tough but so good! Then a quick little burner after!

Strength - “Bear Complex”
3 attempts to achieve a 1RM here.

WOD - AMRAP 7:
20 Wallballs 20/14
20 Hang Cleans 75/55

THURSDAY
(GOAL = Under 15 minutes)
Bodyweight day! We’ve been lifting lots of heavy things now let’s just move our body around! IF you’ve got a vest and you feel comfy with these moves weighted, feel free to bring it and wear it!

WOD - For Time
3 Rounds
200m Run
2 Rope Climbs
26 Squats
36 Sit Ups
(with a vest if possible)

BUY-OUT - Interval Rowing/Biking

FRIDAY
HERO WOD - “JACK”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.
(GOAL = 8 Rounds)
AMRAP in 20 minutes
10 Push Presses (115/75)
10 Kettlebell Swings (1.5/1 )
10 Box Jumps (24/20 in)