LAST WEEK TO GET YOUR RAFFLE TICKETS!!!!
As you know, we are doing a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes…you know…the one that everyone always wants to use, but there are only 2….our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It’s a win win for everyone! You can even gift your raffle ticket if you choose.
STRENGTH:
#backsquats (15 min)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat or 90% of 1Rep Max
BeachFit will do:
AMRAP 13
20 Cal Bike Erg
15 Vups
10 Goblet Squats
WOD:
#overkill (15 Min Cap)
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar *Scale to Hanging Knee Raise
CASHOUT:
#bodyarmor
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts Video
25′ Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows Video (Or Double Bent Over Row
25′ Double Dumbbell Overhead Carry
Rest as Needed Between Sets