Workouts 7.1.19 - 7.5.19 - Bring a friend on July 4th 9:00 AM

Can you believe it’s July!? The sweat is flowing. Drag in your friends. We have a J19 group outing coming up in July. The plan is to go to a Barons game or get some dinner out. Ask Coach Quincy. You can also vote on the private page. Click here.


"Shake Weight"
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead


Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)


Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

5 Rounds:
400m Run
15 Overhead Squats (95/65)

Extra work

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Thursday - 9:00 AM Only

Friday - Open Gym Only