Happy weekend, everyone! As we gear up for another week, we want to keep you informed about what’s happening at the gym and some important updates.
It looks like we might be facing another storm this week, expected to arrive on Wednesday. We’re monitoring the situation closely and may need to adjust our class schedule accordingly. We’re hoping for the best and that it will just be a bit of rain. Stay tuned for updates!
🌺We’d like to wish Stephen and Sierra safe travels as they embark on their next adventure in Hawaii! We’ll miss them around the gym, but we’re excited for the experiences ahead of them.
The Island Time Throwdown is just a few weeks away, and we still need a few more teams to sign up! Remember, we’re holding an in-house full registration refund drawing for all participants. If you and your teammate are interested, let us know, and we’ll include you in the drawing. We’ll announce the winner on Wednesday🤩🤑.
🏋️This week marks the start of our final strength cycle of the year. We’ll be diving into a 5-3-1 strength cycle that will kick off and conclude with a test/retest of your 1RM Back Squat, Push Press, and Deadlift. It’s a great opportunity to track your progress and push your limits. Let’s have a great week and get after it💪.
Workouts for the Week:
MONDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
2 ROUNDS FOR TIME
400m Run
25 Hand Release Push-Ups
25 Deadlifts (185/135)
(Score is Time)
WORKOUT – FITNESS
2 ROUNDS FOR TIME
400m Run
20 Push-Ups
20 Deadlifts (135/95)
(Score is Time)
TUESDAY
WORKOUT – PERFORMANCE
FOR TIME*
150/125 Cal Bike
120 DB Farmers Lunges (50/35)
40 Muscle-Ups**
*Partition reps and movements as needed.
**Option for Bar or Ring.
(Score is Time)
WORKOUT – FITNESS
FOR TIME*
125/105 Cal Bike
100 DB Farmers Lunges (35/20)
60 Pull-Ups
*Partition reps and movements as needed.
(Score is Time)
WEDNESDAY
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
5 Hang Power Cleans (115/75)
7 Push Press
9 Burpees Over Bar
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
5 Hang Power Cleans (75/55)
7 Push Press
9 Burpees
(Score is Rounds + Reps)
THURSDAY
WORKOUT – ALL
EMOM x 30 MINUTES
MIN 1 – :40 Reps of 25′ Shuttle Runs
MIN 2 – :40 Strict Dips*
MIN 3 – :40 Ring Rows or DB Bent Over Row
MIN 4 – :40 Up-Downs + Mountain Climber**
MIN 5 – :40 Sit-Ups
*Option for Ring, Box or Bar Dips
** 1 Rep = Down to Plank + Knee to Chest L + Knee to Chest R + Stand
FRIDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
20 Toes to Bar
10 Front Squats (155/105)
(Score is Time)
WORKOUT – FITNESS
3 ROUNDS FOR TIME
20 Toes to Something
10 Front Squats (115/75)
(Score is Time)
SATURDAY
STRENGTH – ALL
EMOM x 8 MINUTES*
1 Hang Snatch
+ 1 Snatch
*Start Mod-Light and build to Mod-Heavy. Option for Squat or Power.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
100 Double Unders
60/50 Cal Row
50 Box Jump Overs (Athlete Choice)
40 Handstand Push-Ups or DB Push Press
30 Power Snatches (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Reps)
