New name, new look!
How awesome is this logo? Thanks to Mike Olasov for putting his illustration skills to work to create a new identify for our community, and to the communication team - LGB, Lindsey Whitehouse, Lisa Guadagnolo, and Brian Domingo - plus Gordon Whitehouse, for ensuring the community’s values and ideas (iron and gold/fierro y oro, strength, community, etc) are represented in the logo.
WORKOUT MONDAY 7/13 * at 6pm *
PART A | 15:00 CAP
Power Clean + Hang Squat Clean + Squat Clean + Front Squat
5 sets of 1 rep each movement
Build to top set for the day
PART B | 12:00 AMRAP
9 Deadlifts 115/80
6 Hang Power Cleans
3 Front Squats
at 0:00, 3:00, 6:00, and 9:00
54 Double Unders
SCORE = ROUNDS + REPS COMPLETED
WORKOUT TUESDAY 7/14 * at 6pm *
PART A-1 : EMOM 7:00
2 Push Press w/ :03 eccentric count down
PART A-2 : EMOM 7:00
2 Push Jerk w/ :02 pause in catch
PART B - 5:00 on / 2:00 off / 5:00 on
5:00 CAP
200m Run
20 Burpees to target
MAX unbroken DB S2OH Right Arm
MAX unbroken DB S2OH Left Arm
REST 2:00
REPEAT!
If you break on the S2OH, you’re done!
WORKOUT WEDNESDAY 7/15
PART A - 3 ROUNDS FOR QUALITY | 15:00 CAP
10 Handstand or High Plank Shoulder Taps
10 Front Foot Elevated Lunge (5/5)
10 Kang Squats
PART B - DEADLIFT | 25:00 CAP
Deadlift:
10 - 10 - 10 - 10
Complete warmup sets beforehand before performing these sets of 10
Perform each set of 10 unbroken, touch and go reps
OPTIONAL BUY-OUT: RUN FOR 25 MINUTES @ CONVERSATIONAL PACE
7/15 outside version * Louis sutter basketball court, mclaren park *
PART B - For time | 25:00 CAP
21 - 18 - 15 - 12 - 9 - 6 - 3
Dumbbell cleans
Pushups
OPTIONAL BUY-OUT: RUN FOR 25 MINUTES @ CONVERSATIONAL PACE
WORKOUT THURSDAY 7/16
PART A - ALTERNATING EMOM FOR 20:00
Min 1: Single Leg DL
Min 2: 3-count Pull up Negative
Min 3: Sumo Good Morning
Min 4: V-Ups
Min 5: REST
PART B - AMRAP 15:00
20 Air Squats
10 Pull Ups
10 Box Jump
5 Toes to Bar
Score = rounds+reps completed
WORKOUT FRIDAY 7/17
PART A-1 : 10:00 CAP
Establish heavy load for sequence:
1 Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
1 OHS
PART A-2 : 5:00 AMREPS
Snatches at your finishing complex weight!
PART B - EVER 3:00 FOR 5 ROUNDS (15 MIN)
30/20 Cal Row
20 Wall Balls
From Coach Kate: “Sorry, it’s just going to be terrible.”