5k route (starting and ending at the red flag – FYI there is no actual red flag, it just represents the gym. Someone found that out the hard way last week, haha):
1) Down Oak to Fort Negley
2) Right on Chestnut
3) Right on 8th
4) Right on Demonbreun
5) Right on 4th
6) Right on Oak, finish in the gym

Workout of the Day

A.
Toes to Bar and Progressions

B.
5k Run

Or

C.
5k Row

Or

D.
7/5 Miles on Assault Bike

***Complete an option that you did not do last Thursday***

Miranda

Workout of the Day

A.
Shoulder Press 3-3-3-3-3-3
Increasing the load each set, establish a heavy set of 3

B.
AMRAP in 12 minutes of:
6 Handstand Push-ups
12 Kettlebell Swings (53 / 35)
24 Double-unders

Rx+ 6/4 inch deficit, KB Snatches, unbroken 

Matt V.

The 5th Annual Members-Only Partner Competition will take place Saturday, August 25th.  

Sign up to compete HERE.

Sign up to judge/ volunteer HERE.

Beginning Monday, July 2, we will be offering a 9 AM class Monday, Tuesday, Wednesday, Thursday, and Friday.  Be sure to show up if you want this trial to become standard scheduling!

Workout of the Day

A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 3 reps at 86-89%
(or build to a heavy set of 3 and complete 3×3 at that load)

After each set: 75 seconds of push up plank hold

B.
AMRAP in 10 minutes
15-10-5-5-10-15-15-10-5 etc of:
Med-Ball Cleans (20 / 14)
Box Jump Overs (24 / 20)

Score will be total reps completed.

Rx+ 30 / 20
Masters: 14 / 10 lbs, 20 / 16 inches

Tori

Workout of the Day

A.
600m Farmers Carry (1 partner carries both, switch any time, must walk)
60 Deadlifts (135 / 95)
60 Hang Power Cleans 125/85
60 Front Squats
600m Waiter Carry (each partner has 1, switch arms as often as needed)
60 Plate Lunges (35 / 25)
60 Plate Sit-ups
60 Plate Burpees

Suggested load on Farmers Carry/Waiter Carry: 2 x 53/35 KB, or 2×50/35 DB

Julie

Workout of the Day

A.
AMRAP in 30 minutes of:
30ft Walking Lunges w DB Overhead (50 / 35)*
20 Wall-Balls (20 / 14)
10 Power Snatches (115/75)

Rest exactly 2 minutes after each round
*30 feet each arm

Rx+ 145/100
Masters: 14/10, 75/55

  5k route (starting and ending at the red flag):
1) Down Oak to Fort Negley
2) Right on Chestnut
3) Right on 8th
4) Right on Demonbreun
5) Right on 4th
6) Right on Oak, finish in the gym

Workout of the Day

A.
Pull-ups
Every minute, for 10 minutes: 15 seconds of pull-ups

Score will be total reps.

Rx+ Chest to bar

B.
For time:
5k Run

Or

C.
5k Row

Or

D.
7/5 miles on Assault Bike

This is not a joke.

JFB

Workout of the Day

A.
Deadlift
Every 2 minutes, for 16 minutes (8 sets): 5 reps at 60-70%
After each set: 4 tall box jumps (step down)

B.
Death by…
Burpee Box Jump Overs (24 / 20)
Min 1: 1 BBJO
Min 2: 2 BBJO
Min 3: 3 BBJO

…Continue this sequence until the
you can no longer complete the
designated number of reps in the
given minute. Every rep counts toward
your score, so even if you know you
will not be able to get the number of
reps needed to move on to the next minute,
getting as many as you can will aid your score.

Tim H.

The 5th Annual Members-Only Partner Competition will take place Saturday, August 25th.  

Sign up to compete HERE.

Sign up to judge/ volunteer HERE.

Beginning Monday, July 2, we will be offering a 9 AM class Monday, Tuesday, Wednesday, Thursday, and Friday.  Be sure to show up if you want this trial to become standard scheduling!

Workout of the Day

A.
Shoulder Press 5-5-5-5-5-5
Increasing the load each set, establish a heavy set of 5

B.
AMRAP in 14 minutes of:
45 Double-unders
25 Abmat Buttefly Sit-ups
15/10 Ring Dips

Rx+ 7/5 ring muscle-ups

Liz

Mark your calenders!
The 5th Annual 2018 Summer Partner Throwdown is August 25th. Find a partner and commit to a full day of fitness!

Workout of the Day

A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 4 reps at 83-86%
(or 5-20lbs heavier than your last BS session)

After each set: 75 second push-up plank hold

B.
AMRAP in 12 minutes of:
200m Run
15 Kettlebell Swings (53 / 35)
(5) 1 Hang Squat Clean + 1 Front Squat (115 / 75)

Rx+ (5) 1 Hang squat snatch + 1 OHS 115 / 75)
Masters: 85/65

Bob’s last class. The 6 AM crew. Thanks for the strong showing!

Workout of the Day

A.
In teams of two, complete AMRAP in 24 minutes:
6 Box Step Overs w DBs/KBs (24 / 20 – pick weight)
9 Pull-ups
12 Plate Ground to Overhead (45 / 35)

At minute 0:00, 6:00, 12:00, and 18:00:
Run 400m
Pick up where you left off after each run

Partner A will complete 6 box step overs, Partner B will complete 9 pull-ups, Partner A will complete 12 plate to overhead, Partner A will complete box step overs, etc.

♦

Or, working solo, complete:
6 Box Step Overs w DBs/KBs (24 / 20 – pick weight)
9 Pull-ups
12 Plate Ground to Overhead (45 / 35)

Rest 1 minute

At minute 0:00, 6:00, 12:00, and 18:00: Run 400m