ANNOUNCEMENTS
APPAREL PRE-SALE
We are getting new designs printed on t-shirts, tank tops, and masks. Our shirts are white because we are going to host a TIE DYE EVENT to color them up! All are available for pre-order until Thursday, August 20.
Place your order now!
B.STRONG 5K
On Wednesday, our class programming will be the b.strong 5k in honor of member and good friend, Bernard Llave. Registration is optional, but all funds raised will benefit LLS. Your $46 registration fee includes a b.strong 5k shirt, an event bib and a special token of participation.
MONDAY
WOD: 7 ROUNDS FOR TIME
200m Run
12 Burpee Box Jump Overs (20)
FINISHER: 3 SETS ON A 12:00 CLOCK…
10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows
20 Single DB Russian Twist
-Rest as Needed b/t Sets-
TUESDAY
SWOD: BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10
WOD: EVERY 4:00 x 5 SETS
15 Hang Power Cleans (115/75)
12 Front Squats
9 Strict Handstand Push-Ups
WEDNESDAY
WOD: b.strong 5k run or walk
b.strong 5k 5k Run or Walk Bernard fought his 8-year battle against leukemia with grace, dignity and an incalculable amount of strength. He, along with his amazing wife Dee, lit the b.strong torch and shared their lives with all of us through each step of his treatment. He inspired us to push ourselves, do new things and positively impact the world. To date the b.strong team has raised over $1.7 million to support The Leukemia & Lymphoma Society (LLS), led countless people to join the bone marrow registry through Be The Match and provided hope, love and friendship to all who have come into contact. August 19th would have been Bernard’s 46th birthday and we want to celebrate him in a way we think he would have appreciated. So no matter where in the world you are, no matter the path you take, no matter how fast or slow you go find a 5k (3.1 mile) route and join the b.strong family in remembering Bernard. All funds raised will benefit LLS. Your $46 registration fee includes a b.strong 5k shirt, an event bib and a special token of participation.
FINISHER: EMOM x 8 MINUTES
Min 1 – 8 Seated DB Arnold Press
Min 2 – Max Diamond Push-Ups (1111)
THURSDAY
SWOD: DEADLIFT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10
WOD: FOR TIME
20 Deadlifts (AHAP)
50/40 Cal Bike
20 Burpees Over the Bar
10 Deadlifts
25/20 Cal Bike
10 Burpees Over the Bar
-Hard Cap 15:00-
FRIDAY
WOD: FOR WEIGHT
12-10-8-6 Hang Power Snatch*
*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.
FINISHER: 5 SETS FOR QUALITY
20 Banded Pull-Aparts
5/5 Plate Around the World
SATURDAY
SWOD: STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…..no more than 6-8.
WOD: AMRAP x 15 MINUTES
15 Hand Release Push-Ups
30 Ab Mat Sit-Ups
60 Double Unders
100m Run