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Where Athletes Train.

5.21.25 Workout of the Day

5.21.25 Workout of the Day

Happy Birthday Pratt!

Box Brief
Due to the heat, all members are encouraged to bring their own personal towel. We will however continue to provide towels for sanitizing equipment. Thank you all for doing your part in keep your gym clean.

Nutrition
With this heat, please hydrate. Electrolytes are key. In order to build & keep muscle we recommend 1 gram/protein per pound bodyweight. Ideally real food is the goal but a simple high protein shake immediately after class will do the trick. Those that are on a weight loss journey, now is the time.

Barbell
Strength
Power Snatch Waves
3-2-1, 3-2-1, 3-2-1

Conditioning
AMRAP 7
50/40 Calorie Machine
Max Calorie Machine
-Rest 3 min-
50/40 Calorie Machine
Max Calorie Machine

[Athletes choice in machines you choose. Must use 2 difference machines. Run sub for Machine is 800 m.]

Interval
Conditioning
Option 1: Individual, for time
1000-800-600-400-200 m run or row
After each run or row:
20 Box Jump overs (24/20)
10 DB Devils Press (50/35’s)

Conditioning
Option 2: Team of 2, for time
1000-800-600-400-200 m run or row
After each run or row:
40 Box Jump overs (24/20)
20 DB Devils Press (50/35’s)
-Run together, partition reps evenly-

Strength & Midline Accessory
4 sets for quality
10 DB Hammer Curls (each arm)
20 Leg lifts

5.22.25 Workout of the Day

5.22.25 Workout of the Day

5.20.25 Workout of the Day

5.20.25 Workout of the Day