Announcements
FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 5:50am, 6:50am, 8:50am,9:50am)
BEACH WORKOUT/KICKBACK
-July 16
-Workout starts at 4:00pm, Party Starts at 5:00pm
-Refer to gym whiteboard for POTLUCK list
Apex Performance Training LLC – APEX Performance Training
Strength
Clean (5-4-3-2-1 (climbing))
5 sets
Set 1: 5 reps @ RPE 6
Set 2: 4 reps @RPE 7
Set 3: 3 reps @RPE 7
Set 4: 2 reps @RPE 8
Set 5: 1 rep @RPE 9
All sets (including warm up sets) are done every 2 minutes starting from 0.
Metcon
Metcon (Time)
20 Double Dumbbell Front Squats
20/14 Calories
20 Double Dumbbell Alt. Front Rack Lunges
20 Burpees
20 Double Dumbbell Deadlifts
200m Run
Rx women: 2×35#
Rx men: 2×50#
Skill/Accessory
Weighted Step-ups (3×10/10)
3 sets, 10 reps each side
-RPE 8-9
-Rest 1 minute between sets
Use any type of weight
(dumbbell(s), kettlebell(s), sandbag, barbell, etc)