Attention No Class Tonight

There will be open gym hours from 2:00pm to 5:30pm if you would like to come in and get your workout done. Otherwise we will be closing after 5:30pm.

Keith getting after it on the Airdyne from Thursday. Be happy that we are subbing Rowing for the Airdyne on the assault sprints today, or at least I think so 🙂

Amateur

Press 3×5 (add 2.5 lb to last workout)
Push Ups with hands elevated 36″ – 3 x max reps
(do these from a power rack or with your hands elevated 36″. Go for max reps)

Collegiate

Press 5 RM, 1x max reps @ 80% of 5 RM
Push Ups with hands elevated 36″ – 3 x max reps
(do these from a power rack or with your hands elevated 36″. Go for max reps)

Conditioning

Complete 8 rounds of:
Squats – 3 reps
Assault Sprint – 45 seconds
Rest 60-75 seconds between rounds.

*Amateurs – Use the same weight completed from last Monday
*Collegiate & Professional – 80% of most recent 3 RM
*For the second portion of the workout, complete an all out sprint for 45 seconds on a C2 Rower. The focus is all out effort for 45 seconds.