Congratulations to both Stefanie Sap and Joey V for being this months committed club champions!!!
While August is usually the slowest time of year with summer coming to an end, these two carved out the time and made it happen!
Keep up the fantastic work!
MONDAY:
Conditioning:
1 Rounds for time:
1 Mile run
100 S2OH (95/65) *Pause
100 KB swings
TUESDAY:
Build:
3 sets:
10-15 Dips
60 seconds rest btw
Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Power cleans (115/80)
10 Burpees
WEDNESDAY:
Build:
Front squat:
Build to a heavy 9 rep
Conditioning:
For times:
1000/850m row
rest 60 seconds
40 Thrusters (barbell)
rest 60 seconds
40 Thrusters (barbell)
rest 2 minutes
1000/850m row
THURSDAY:
Build:
Bench press:
Build to a heavy 9 rep
Conditioning:
Every 2:30 for 3 sets:
20 Incline DB flys
rest into 10:00 then,
Every 90 seconds for 4 sets:
12 Lateral raises (2 sec decent)
rest into 18:00 then,
Every 2:00 for 3 sets:
10 Single arm B.O.R (Right)
10 Single arm B.O.R (Left)
10 Barbell pronated B.O.R
*DB should be heavy!
FRIDAY:
Conditioning:
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories
max pull ups in remaining time
rest 3 minutes then,
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories
max burpees in remaining time