LIFT:

DEADLIFT:
5 X 5 @75%

METCON:

20 MINUTE
EVERY MINUTE ON THE MINUTE
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

MODIFICATION:
3 PULL UPS
7 PUSH UPS
10 AIR SQUATS

THE JULY 4TH PARTY IS BACK THIS YEAR!
WE’RE HAVING IT ON JULY 3RD, JULY 4TH RAIN DATE.
THIS YEAR WE’RE BLOWING UP THE HOUSE NEXT DOOR TO JORDAN’S.
YOU DON’T WANNA MISS THIS ONE!

LIFT:

BACK SQUAT
20 REPS
ADDING 5LBS FROM LAST WEEK
IF ALL REPS WERE COMPLETED.

METCON:

10 SETS
(1 Set Every 3:00)
3 POWER SNATCHES (115/80)
10 BURPEE OVER BAR
40 DOUBLE UNDERS

AT COLD SPRING HARBOR HIGH SCHOOL.

LIFT:

BENCH PRESS
5 X 8 REPS @65-75%
SUPERSET WITH
REAR LATERAL DUMBBELL RAISES 10-12 REPS

METCON:

10-10-10-10-10-10
PULL UP
POWER SNATCH @115/75

LIFT:

COMPLETE THE COMPLEX:
PASSING ON TO THE NEXT MOVEMENT ONCE FAILURE IS REACHED.
START WITH SHOULDER PRESS, MOVE ON TO THE PUSH PRESS AND THEN FINALLY THE PUSH JERK
START WITH A WEIGHT THAT ALLOWS YOU TO REACH TO 12-15 REPS FOR THE SHOULDER PRESS, ONCE YOUR PROGRESS THROUGH THE WORKOUT,
THE REPS WILL BECOME HARDER TO ATTAIN.
THE WEIGHT STAYS THE SAME FOR ALL MOVEMENTS TILL THE COMPLEX IS COMPLETE.

COMPLETE 3 SETS TOTAL.
ONE SET SHOULD DESTROY YOU, SO IF IT DOESN’T, SOMETHING IS WRONG. WE’LL FIGURE IT OUT TOGETHER!

METCON:

PARTNER YOU GO I GO-
2 rounds (each)
20/15 Standing Bike Erg
15 Deadlift (135/95)
10 HSPU
5 Burpee Box Get Overs (30/24)

-into-2 rounds (each)
20/15 Standing Bike Erg
10 Deadlift (225/155)
10 HSPU5 Burpee Box Get Overs (30/24)

-into-2 rounds (each)
20/15 Standing Bike Erg
5 Deadlift (315/235)
10 HSPU
5 Burpee Box Get Overs (30/24)

 *Partner 1will complete a full round followed by Partner 2.
Both partners must complete 2 rounds before increasing deadlift weight

METCON:

RUN 1 MILE
21 CLEAN AND JERK @155/115
RUN 800
21 CLEAN AND JERK @155/115
RUN 1 MILE

YOGA CLASS THIS FRIDAY AT 8:30AM
THE GYM WILL ONLY BE OPEN FROM 8:30 TILL 9:30AM ON FRIDAY FOR YOGA, NOTHING ELSE.
IF YOU ARE ON THE FENCE, GET YOUR ASS TO THE CLASS. THE CLASS IS GREAT!

THIS SATURDAY, THE GYM WILL BE CLOSED. WE’LL BE MOVING THE RIG AGAINST THE WALL TO GIVE US MORE
OPEN SPACE.
WE’LL BE OPENING UP SPACE FOR OTHER CLASSES THAT REQUIRE OPEN SPACE.
WE WON’T BE LOSING ANY SPACE ON THE RIG. I KNOW, IT’S HARD TO UNDERSTAND BUT TRUST ME IT’S GONNA BE FASCINATING.

I’M PUTTING TOGETHER THE NEW CLASSES WE’LL BE HAVING AND THE CLASS SCHEDULE. I’LL KEEP YOU UPDATED ON WHAT WILL BE CHANGING.
NEXT WEEK I’LL HAVE MORE INFO.
DON’T WANNA SPOIL YOU AND GIVE YOU TOO MUCH INFO AT ONCE.

LIFT:

DEADLIFT:
7 X 3 @75-85%
EVERY 90 SECONDS

METCON:

3 ROUNDS
100ft FARMER CARRY (100s/70s)
30 GHD’s
30 WALL BALLS (20/14)

PLEASE DO NOT COME TO THE GYM BETWEEN THOSE TIMES.
IT’S NOT FUN CLEANING AROUND PEOPLE, SO PLEASE NO ONE DURING THOSE HOURS.

***NEXT WEEK, THE GYM WILL BE CLOSED ON SATURDAY.
DOING SOME RENOVATIONS.
THE GYM WILL BE CLOSED ALL DAY SATURDAY***



LIFT:

BACK SQUAT
ADD 5LBS FROM LAST WEEK IF YOU WERE ABLE TO GET ALL 20 REPS WITHOUT RETURNING THE BAR TO THE RACK.
IF YOU WERE NOT ABLE TO COMPLETE THAT TASK, THEN DO THE SAME WEIGHT AS LAST WEEK AND GET ALL 20 REPS.

METCON:
RUN 400
21-15-9
POWER SNATCH @135/95
RING DIP
RUN 400

LIFT:

BENCH PRESS
5 X 5 @65-75%

METCON:

21-15-9
THRUSTER @115/75
BURPEE OVER BAR

IF YOU WOULD LIKE TO JOIN IN JUST SHOOT ME A TEXT OR SHOW UP ON FRIDAY.
THERE IS NO ONE IN THE GYM BETWEEN THE HOURS OF 8:30AM AND 9:30AM DOING ANYTHING OTHER THAN YOGA.