Sat Jun 27 "Better Together"

Train/Move

To celebrate Pride Month and our amazing members, we’re taking on a partner workout!

With A Partner, one person working at a time:
For Time (25 Min Cap):
200/160 Calorie Row
400m Run w/20/14 Medicine Ball
30 Double DB Devil’s Press @ 50/35
400m Run w/20/14 Medicine Ball
60/50 Calorie Bike
400m Run w/20/14 Medicine Ball

Warm-up
3 Min Light Cardio
2 Sets:
10 KB Romanian DLs
5/5 KB Windmills
5 Burpee Broad Jumps

Strength
Alternating Every 90s x 4 Sets Each:
4 Bench Press @ 65%
4 Deadlifts @ 65%

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Stimulus
Strength: every 90s, alternate between bench press and deadlifts. These are light so you may work on tempo or pauses instead of going beyond the recommended weights

Train/Move: Option to halve the volume and go solo if there are odd numbers, or work in a group of 3 and work extra hard after getting extra rest and multiply reps by 1.5. The reps inside the gym are shared and the runs are done together, passing the medicine ball back and forth as needed. 200m Farmer Carry is the sub

Saturday Weightlifting
Banded Hip Routine (4 x 10 steps, 10 each of squats, glute bridges, clamshells)
2 Sets:
10/side Plank w/lateral band row
10/side Single Arm DB Press
30s Hollow Rocks

Front Squat: EMOM x 8: 7 x 1 @ 73%, 1 x 7 @ 68%

Pause Snatch: 4 x 2 @ 48% (pause at knee and receiving position)

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in receiving position
4 x 1 @ 53%

Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk
4 x 1 @ 53%

Behind The Neck Jerk + Strict Press in Jerk Stance
5 (1 + 5) - build across sets