6.15.22 Workout of the Day

830 ladies

Tanks & T-Shirts
Limited number of Female tanks, Bro tanks & Kid t-shirts have arrived & are available for purchase in the lobby.

July 4th 5k Sponsorship Information
Any members or businesses that have an interest to sponsor our Annual July 4th 5K & Kid’s Run, please see Martin or Amber. All sponsors get free entries to our race & logo on all t-shirts. Thank you for your support.

Beach Bum Sprint Triathlon
The last Beach Bum Triathlon of the summer is this Saturday, 8:00 AM at Coligny Beach. For discount code see Martin or Amber. Register at trisignup.com

Kid’s Camp
June Kid’s Camp is underway. Ages 5-10 M-W-F. 9:30-10:30 AM. Please see Amber for details.

Barbell
Strength: Barbell Cycling Shoulder to Overhead
For Total Load: 15-12-9

Conditioning
“Money Talks”
3 RFT
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
200 m Farmer’s Carry

Interval
Conditioning
Team of 2, AMRAP 30
10 Double DB Deadlifts (50/35’s)
10 Double DB Hang Power Cleans
20/14 Calorie Bike or Ski
15 Double DB Deadlifts (50/35’s)
15 Double DB Hang Power Cleans
20/14 Calorie Bike or Ski
[Add 5 reps every round]

Starting with & on the every 6:00 minute, complete 300 meter run.

One works, one rests, partition evenly, run together.