6.6.25 Workout of the Day

The Friday 830 AM

Red Friday’s
  Wear your RED & Remember we read Everyone Deployed.

BeachBum Practice
This Sunday, June 8th, 7:30 AM at Coligny Beach there will be a run & swim practice session. See Martin for more information.

Attention Parents
As we do encourage kids at the gym, you are in charge of your kids pre, during & post class. For safety, no kids on equipment & please clean up after your kids. Thank you all for doing your part & for not abusing this privilege.

Box Brief
This week we will have a Tuesday & Friday 9:30 AM led class. These classes will vary week to week. Please contact Shelby for more information.

Barbell
Strength
Pause Front Squat Waves
2 sets: 3-2-1

Conditioning
In teams of 2, 3 RFT relay
200 m sprint
4 Squat Cleans (225/155)
200 m sprint
3 Squat Cleans (225/155)
200 m sprint
2 Squat Cleans (225/155)
200 m sprint
1 Squat Clean (225/155)

Flow: Athlete 1 completes sprint then 4 squats then tags Athlete 2 in which they complete the sprint then 4 squats, etc etc.

Interval
Team of 2 , For time
3 rounds
300 m run or machine of choice
40 Double DB Seated Shoulder Press (40/25’s)
-Into-
3 rounds
300 m run or machine of choice
30 Strict Pullups
-Into-
3 Rounds
300 m run or machine of choice
20 Double DB Devils Press

-Run together, partition reps evenly.-