August

For load: Thruster 5RM Front Squat 5RM Bench Press 5RM

AMRAP 15:00 3 Burpees 6 Box Jumps 24″ 9 KB Swings 53/35

Cindy AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats “The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

2:00-7:30p Open Gym / EVCF Weightlifting Club Saturday we’ll be at PerformanceOne for The Summer Strength Fest. Weightlifting Women and Men up to 69kg Weigh-in: 7-8a  Lift at 9a Men 77kg and up Weigh-in 8-9a Lift at 11a Deadlift Everyone Weigh-in 1-2p Lift at 3 Ranger Challenge Everyone Check-in 4p Compete 4:30p

For time: 50 Double Unders 10 Box Jumps 24″/18″ 40 Double unders 10 Box Jumps 30 Double Unders 10 Box Jumps 20 Double unders 10 Box Jumps 10 Double Unders Rest 5:00 5 rounds for time: 250m Row (alternating with partner) “The cost of regular extended aerobic training is decreased speed, power, and strength.”

For load: Thruster 8RM Front Squat 8RM Bench Press 8RM “Farther, longer is not fitter, is not healthier.”

For time: 1000m Run 30 Sit-ups 20 T2B 30 Sit-Ups 20 Pass Through 30 Sit-ups 1000m Run “Be impressed by intensity, not volume.”

12:00p Rowing Class with Coach Josh EmBree

6:00a Trail Run at South Mountain with Coach Michael Rodriguez 9:00-10:30a Kettlebell Class with Coach Charlie Molina 10:30-Noon Boxing with Coach Daniel Feavel 12:00-4:00p Open Gym / EVCF Weightlifting Club

For load: Power Clean 1RM For time: *Partitioned Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *The work can be split up however you like.  “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”