Week of July 21, 2019


Week of July 21, 2019

We are 4 weeks into our current 8 week cycle. Same program, deadlift on Monday, push/pull on Tuesday, thrusters on Wednesday and wall balls on Friday.

It will be hot this week, each day over 100 degrees. Stay hydrated – we will work in rest so you can bask in your own man and/or woman gravy.

I have been flirting with doing the workout “Linda” – also know as “3 Bars of Death.” It is a time, equipment and space pig. Let’s do it Saturday – we will run an abbreviated version at 9am. We will run a full version at 10am. There will be a sign up sheet at the gym this week – please sign up! We will run heats at 10, 10:30, 11 and if needed 11:30.

Workout of the Day


Clean Grip Deadlift

5 sets of 3, 67.5%


5 rounds, start a new round every 4:00

20/15 Calorie Row

10 Burpee to touch 6″

Score is your fastest and slowest round