Monthly Archives: July 2018

Tuesday, July 31 Gym Open @ 6:00am -7:00am

Doc Blaine and Jayden gettin’ after it! PREPARATION: Row 50/35 Calories 1 Round of the Bergeron Beep Test Snatch Warm-up with bar STRENGTH: E2MO2M, for 6 minutes (3 sets): 2 reps of High Hang Snatch  E2MO2M, for 6 minutes (3 … Continue reading

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Monday, July 30 Gym Open @ 5:15pm

Jillian crushing a 255# Deadlift and PR! PREPARATION: Run 1 lap 10 Pause Goblet Squats 10 Front Squats with bar + 8 Push Press with bar + 6 Good Morning with bar STRENGTH: E2MO2M, for 8 rounds, Front Squat as … Continue reading

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Friday, July 27 Gym Open @ 6:00 am and 8:30am

PREPARATION: 3 rounds of: Row 18/15 Calories 10 L-Seated 1 Arm DBell Press (5L/5R) 10 DBell Rows (5L/5R) STRENGTH: E2MO2M, Bench Press as follows: Set 1 – 6 reps @ 75% Set 2 – 5 reps @ 77.5% Set 3 … Continue reading

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Thursday, July 26 Gym Open @ 6:00am; than again @ 8:30am; hopefully @ 6:00pm

PREPARATION: Row for 3 minutes 30 Double Unders (or 20 attempts at doing one) 20 Rubber band Pull Aparts  10 Good Mornings with the bar STRENGTH: Deadlift as follows: *Set 1 – 10 reps @ 50%  *Set 2 – 10 … Continue reading

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Wednesday, July 25 Gym Open @ 6:00 am and then again @ 8:30am

Katie and Eric get out of their comfort one PREPARATION: 30 Easy Pulls on the Rower @ Rate 22 6 Seated Box Jumps (sit on a low box and then explode upwards to taller box) 25 Stronger Pulls on the … Continue reading

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Tuesday, July 24 @ 6:00am and again @ 8:30am

Diana celebrating Jillian’s success! PREPARATION: Air Assault 18/15 Calories Row 18/15 Calories Snatch warm-up STRENGTH: E2MO2M, for 6:00 (3 sets) of: 2 reps of (Snatch Push Press + Overhead Squat with Pause)  (perform the push press, descend to the bottom … Continue reading

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Monday, July 23 Gym Open @ 5:15pm

Mark Arruda at the bar PREPARATION: 25 Jumping Jacks + 20 Air Squats + 15 Sit Ups + 10 Push Ups with an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts … Continue reading

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