A.) 5 Sets 1 Set of 3 @ 60% 1 Set of 3 @ 67.5% 3 Sets of 8 @ 72.5% Rest 2 Minutes B.) Auxillary/Armoring Band Good Mornings x 40 reps Goblet Squats x 35 Reps Plank 2 x :90 seconds C.) 4 – 2 Minute rounds of : 2 Power Cleans @ 85% 1RM 3 Wall Walks 5 Toes to Bar 2 Power Cleans @ 85% 1RM 3 Wall Walks 5 Toes to Bar Max Rep Double Unders Rest 1 Minute
Workout for Wed, July 30, 2014 A.) 15-20 Minutes Gymnastics Skill 1st Station: Rope Climbing 2nd Station: Hand Balancing 3rd Station: Muscle-up Practice B.) 3 Rounds – Max Effort 1000m Row Rest as much as needed between efforts ***During Rest, Foam Roll and work on Midline Stability***
We are still working to get our website back up. It will be up this week. The server that was hosting our site crashed and took our website with it. Some files were retrievable some were not. So our site will look different. We’re not sure if it will remain that way long term or if we will completely redo the site. At any rate…thanks for your patience!! AND during this transition, ALL “Breakthrough.com” emails are not working. So, message us on here or call the box if you need anything.
Workout of the Day: FRIDAY A). 6 sets Zercher squats x 3 reps (work up to a new 3RM) rest 2 to 3 min B). 4 sets DB Bulgarian split squats x 6 ea leg rest :90 sec 20 ankle hops Rest :30 sec C). Tabata mash up! :20 sec work/:10 sec rest. 8 intervals of each moving back and forth between movements. Wall balls Side plank
Open gym is back on the schedule for June! We’ll take the first couple weeks to see how attendance goes, if we have enough people, it will stay, if not…well…you know. Please sign up online, if no one is signed up we won’t be there. Have a GREAT week – train hard!!
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