Monday, Monday, Monday - Let's all start off our week right and make sure we get into the gym and get our fitness on. I would also like to announce the date for our Annual Turkey Bowl (aka; flag football) Saturday November 18th @ 10:00 am at Ft Nugent park. We will play rain, snow or shine. You do not have to be a member to play so please bring family and friends to play, the more the merrier. We will not be holding any classes at the gym that day. Any questions please feel free to message us or talk to a Coach. 

Workout of the Day:

1) Coach Led Warm-up

2) Deadlift 7-7-7-7-7 reps AHAP. Work up to around 90-95% of your 7RM and use it for all sets. If you don't have a 7RM then find a heavy weight and use it for all sets.

3) EMOM for 10 Minutes complete
Even Minutes - 7 Strict Pull-ups
Odd Minutes - 15 Calorie Row

4) 5 minute AMRAP of
30 Sit-ups
30 Russian Twists AHAP

5) Mobility/Stretching

Competition Programming:

1) Clean and Jerk - 1x5@ 75%, 2x3@ 80%, 1x3@ 85%, 1x2@ 90%, 1x1@ 92.5%

2a) 5x5 Clean pulls using 100% of your 1RM
2b) Front Squat - 2x5@ 77.5%, 2x5@ 82.5%

3) For time complete 3 rounds of
50 Foot DB Farmers carry
10 DB Power Cleans
50 Foot DB Farmers Carry
10 DB Front Squats

Use 70/50 in each hand for DB Weight

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277