Happy Sunday, we hope you’re all enjoying your weekend and gearing up for another awesome week ahead where we’re diving into the third week of our Olympic Weightlifting cycle, and things are really picking up. Get ready to push yourselves as the weights go up and the volume comes down. It’s all about building that solid foundation to crush your goals🏋️. This week we also get two thrilling partner workouts and the classic “Fight Gone Bad.” Your energy and effort in the gym continue to inspire us all💪. This past Saturday, Coach Steph and I took on the DekaStrong partner comp, it was a great experience and something a little different🔥. We hope to get a large group from our community to represent in the next one!
We’ve got some exciting things planned for the next few months that we can’t wait to share with you:
- Partner Push-Up Challenge (August): Goal is accumulate 500 push-ups/individual, push-ups can only be done at the gym, and you don’t have to same partner each time you work on your push-ups. We will be sharing a demo video later on the week and have a board to display everyone’s progress! Get ready to team up and take on the challenge! It’s a great way to build camaraderie and strength together.
- Beach Cookout (Saturday, August 3rd): Mark your calendars for an evening of good food and great company at our beach cookout. It’s the perfect way to unwind and connect outside of the gym. We will be sharing an event page for the cookout this week as well with details!
- New Teen Program (Aug 19 – Sep 25): We’re thrilled to announce another 6-week program tailored specifically for teens. Spread the word and let’s help the next generation discover the joy of fitness! https://fernandina.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=5837&OnlineMembershipId=271427
We’re pumped about what’s ahead and can’t wait to see you all in the gym. Remember, every drop of sweat and every rep counts towards becoming the best version of yourself. Keep pushing, keep striving, and let’s get after it!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
Clean and Jerk
5×2*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 3 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
AMRAP x 10 MINUTES
1 Power Clean*
5 Handstand Push-Ups
15 Air Squats
*Weight Options…
(205/145)
(225/155)
(255/175)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 10 MINUTES
1 Power Clean*
5 Hand Release Push-Ups
10 Air Squats
*Weight Options…
(155/105)
(185/135)
(205/145)
(Score is Rounds + Reps)
TUESDAY
WORKOUT – PERFORMANCE
5 ROUNDS FOR TIME
20/15 Cal Bike
10 Toes to Bar*
*Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on.
(Score is Time)
WORKOUT – FITNESS
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Toes to Something*
*Add 5 reps each round. EX: RND 1= 10 TTS, RND 2= 15 TTS and so on.
(Score is Time)
WEDNESDAY
STRENGTH – ALL
Pausing Deadlift* (5 x 3)
*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.
(Score is Weight)
CLASSIC BENCHMARK WORKOUT – PERFORMANCE
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.
CLASSIC BENCHMARK WORKOUT – FITNESS
“FIGHT GONE BAD (FITNESS)”
3 ROUNDS FOR MAX REPS 1:00 – Wall Balls (14/10) 1:00 – KB Sumo Deadlift (53/35) 1:00 – Box Jumps (20) 1:00 – Burpees 1:00 – Cal Row 1:00 – Rest
(Score is Total Reps)
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
400m Run
60 Ring Rows**
80 Plate Weighted Sit-Ups (Athlete Choice)
100 Plate Gun Hold Alt. Lunges
*P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed.
**Option for Strict Pull-Ups.
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
Snatch 5×2*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 3 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
25 Burpee Over Bar
5 Hang Squat Snatches (135/95)
20 Burpee Over Bar
4 Hang Squat Snatches
15 Burpee Over Bar
3 Hang Squat Snatches
10 Burpee Over Bar
2 Hang Squat Snatches
5 Burpee Over Bar
1 Hang Squat Snatches
(Score is Time)
WORKOUT – FITNESS
FOR TIME
25 Burpees
7 Hang Power Snatches (95/65)
20 Burpees
6 Hang Power Snatches
15 Burpees
5 Hang Power Snatches
10 Burpees
4 Hang Power Snatches
5 Burpees
3 Hang Power Snatches
(Score is Time)
SATURDAY
SKILL – ALL
1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+ 2 Top to Half Strict Pull-Up
+ 1 Strict Pull-Up
*Band Optional.
-Short Rest b/t P1 & P2-
2.) EMOM x 5 MINUTES
1 Kip Swing
+ 1 Chest to Bar or Pull-Up
+ 1 Kip Swing
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
