Happy Sunday everyone, and Happy Mother’s Day to all the amazing and strong moms in our community!! 💐💪
Don’t forget — this coming Saturday:
🏁 R.A.D Acid Athletics Event – May 16th
We’re excited to host R.A.D Acid Athletics for a special Saturday event!
- This will run like a big class with heats (Open-style)
- One workout 🔥
- R.A.D® will be providing 3 pairs of training shoes as prizes:
- 1 for top male
- 1 for top female
- 1 via community raffle
🏴☠️ Pirate Cruise – May 31st (6:30–8:30 PM)
We still have a few spots available for our FREE adults-only pirate cruise! 🌅🍹
Space is limited, so if you want a fun night out on the water with the community, make sure to sign up at the front desk before spots fill up!
We’ve got a fun week of workouts ahead, so let’s get after it! 🔥
WORKOUTS FOR THE WEEK:
MONDAY
GYMNASTICS – Handstand Walk
Level 1:
Min 1- 6-8 Reps Pike Shoulder Taps or Hip Tap from Box or Wall
Min 2- :30-:40 Plank or Hollow Hold
Min 3- REST
Level 2:
Min 1- Pausing Wall Walk + 6-8 Plate Step Ups (Pause in Pike, ½ Way, the at Wall)
Min 2- :20/:20 Single Arm Forward Facing Plank
Min 3- REST
Level 3:
Min 1- :30 Max Distance HS Walk or HS Obstacle
Min 2- :20-:30 Plank to Wall Taps
Min 3- REST
WORKOUT
“Clafoutis”
FREEDOM:
10 Rounds
15 Wall Balls (20/14)
25′ Handstand Walk
(Scored by Time)
INDEPENDENCE:
10 Rounds
15 Wall Balls (14/10)
2 Wall Walks
Optional Accessory
3-4 sets
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1:00- between sets-
TUESDAY
STRENGTH
Every 2:00 x 6 sets
2 reps of 1 Clean Pull + 1 Squat Clean RPE 8
WORKOUT
“Pain au Chocolat”
FREEDOM:
8 sets
2:00 AMRAP
18/15 Calorie Air Bike (15/12 Echo 25/20 C2)
Max Power Cleans (185/135)
-rest 1:00 between sets-
(Scored by Total Cleans each Set)
INDEPENDENCE:
8 sets
2:00 AMRAP
15/12 Calorie Air Bike (12/10 Echo 20/16 C2)
Max Power Cleans (135/95)
-rest 1:00 between sets-
OPTIONAL ACCESSORY
3 sets:
20 Stick Sit Ups
30 Heel Taps (each side)
30 GHD Russian Twist (each side)
*Rest 2:00 between sets
*score is total time for the mini pump
WEDNESDAY
STRENGTH/ACCESSORY
A.) Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
B.) Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8
WORKOUT
“Tarte Tatin”
FREEDOM:
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)
INDEPENDENCE:
25 Toes to Something
25 Overhead Squats (65/45)
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats (65/45)
25 Toes to Something
(Scored by Total Time)
Optional Accessory
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
-rest 1:30-2:00 between sets-
THURSDAY
WORKOUT
“Saint-Honoré”
FREEDOM:
5 Sets:
On a 6:00 Clock:
45 Double Unders
2 Rope Climbs
100m DB Farmers Carry (50/35)
2 Rope Climbs
-rest with time remaining-
(score is time each set)
INTERMEDIATE:
5 sets:
On a 6:00 Clock:
80 Single Unders
1 Rope Climb
100m DB Farmers Carry (35/20)
1 Rope Climb
-rest with time remaining-
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest
FRIDAY
STRENGTH/ACCESSORY
Every 2:00 x 8 sets
Start light and build to mod-heavy
WORKOUT
FREEDOM:
On a 20:00 Clock:
1 Mile Run
-into AMRAP-
10 DB Floor Press (50/35)
20 Box Jump Overs (24″/20″)
10 Renegade Rows (50/35)
20 Alt. DB Front Rack Lunge (50/35)
(Score is Rounds + Reps)
INDEPENDENCE:
On a 20:00 Clock:
1 Mile Run
-into AMRAP-
8 DB Floor Press (35/20)
16 Box Jump Overs (20″/16″)
8 Renegade Rows (35/20)
16 Alt. DB Front Rack Lunge (35/20)
(Score is Rounds + Reps)
Optional Accessory
3-4 sets
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1:00- between sets-
SATURDAY
WORKOUT
🏁 R.A.D ACID ATHLETICS
10 Shuttle Runs
50 Wall Balls (20/14#) (10’/9′)
10 Shuttle Runs
50/40 Cal Row
