August

For load: Clean 5RM Push Press 5RM Back Squat 5RM For time: 10 Overhead Squats 135 30 Wall Ball Shots 20/14 “I’m here to tell you that you are capable of so much more, if you just cross that line and commit.”  ~Commando Steve

For time: 400m Run Rest 1:00 800m Run Rest 2:00 400m Run Rest 1:00 800m Run Rest 2:00 400m Run “Consistency is the backbone to everything we do.”  ~Commando Steve  

10:00a *Gymnastics Wod w/ Sage Huseas 12:00p-3:00p Open Gym / EVCF Weightlifting Club w/ Keith Miller *Gymnastics Wod 10 rounds: (not measured) 5 Hollow Rocks  (complete 5 hollow rocks, rep 5 hold position for :15) 3 Ring Dips  (complete 3 ring dips, at the end of the 3rd rep, hold top position for :10) Rest

For total load: Thruster 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For total load: Weighted Pull-up 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets “Remember, today is the tomorrow you worried about yesterday.”  ~Dale Carnegi  

3:00p-7:00p Open Gym / EVCF Weightlifting Club

For time: 1000m Run 20 HPU 1000m Row Rest 2:00 For time: 50 Burpees “The aim of an argument or discussion should not be victory, but progress.” ~Joseph Joubert

For load: Power Snatch 3-3-3 For height: Box Jump 3-3-3 “Grace” For time: 30 Clean & Jerks 135/95 “Any fool can criticize, condemn, and complain – and most fools do.” ~Dale Carnegie

5 rounds for time: 400m Run 15 T2B For time: 750m Row “Some people develop a wishbone where their back bone should be.” ~Author Unknown

8:00a Competitors Training Session 9:00a Strongman Clinic with Jake Sullivan 12:00p-3:00p Open Gym “Do you want to know who you are? Don’t ask.  Act!  Action will delineate and define you.”  ~Thomas Jefferson

2:00p-8:00p Open Gym / EVCF Weightlifting Club