GUYS NIGHT
This Friday at 5:30 pm- Sign up on the Orange Board in the lobby.
Plank Challenge
INSPIRED BY our burpee challengers, for the month of June we are starting a gym wide core PLANK Challenge.
You can begin whenever you want – on your first day, find your max effort Plank Hold. If you can go past 5 minutes, then add weight. (low plank or high plank, your choice). We will add 10 seconds to your plank each day. If you miss a day that is fine just add 20 seconds the next day. If you went weighted on Day 1, stick with that weight throughout the month.
If you started on June 1, you should be at your initial max plank + 1 min 10 seconds for today (Thursday). Keep adding 10 seconds each day.
Partner WOD
21-18-15-12-9-6-3
Hanging Power Clean
Box Jump Overs
Cals on the Rower
Cals on the Assault Bike
-One partner works at a time. You each do 21 HPC then you each do 18 HPC, once you hit 3 each you switch to the next movement. You should be recovering while your partner works so you can attack each set at full speed. This is an interval style workout. Pick a load you can do 21 unbroken reps with.
Fitness: (95/65)
RX: (115/75)
RX+: (135/95)
Two friends on a run – Pete and Jimmy on Murph.