Arpil 29th-May 4th

Good morning! I cannot believe it is almost April. We have had an amazing year so far and we have a lot more to come this year. Zumba class will begin April 1st and be only on Tuesday night at 5:30. Kristin will be the coach and she is very passionate and knowledgeable! If you are anyone would be interested, reach out to her or Jonathan. Our 1st annual MURPH competition is open for registration. We have Kids heat at 8am and two heats after that. Prizes for placing in the competition and a local food truck serving up chicken and waffles and sweet treats! Dont wait to sign-up! T-shirts available until May 9th and each registration receives a meal ticket. SIGN-UP today! Here is the workouts for the week Strength Monday- Snatch Tuesday- Bench Press Wednesday- Cleans Thursday Friday Saturday Workouts Monday – Barbell & Burpee Conditioning Workout: 2 Rounds 12 Power Snatch (95/65) 12 Bar Facing Burpees 💡 Rest 3 minutes 2 Rounds 10 Overhead Squats (115/80) 10 Burpee Box Jump Overs (24/20) 💡 Rest 3 minutes 2 Rounds 8 Squat Snatch (135/95) 10 Burpee Box Jump Overs (24/20) Technique Tips: ✅ Power Snatch: Keep the bar close, drive through your legs, and punch under the bar. ✅ Overhead Squat: Engage your core, keep weight centered, and ensure full depth. ✅ Squat Snatch: Pull under aggressively, keep elbows high, and receive in a solid squat. ✅ Burpee Box Jump Overs: Stay low on the landing, use a soft knee bend, and control breathing. Tuesday – Skill & Strength Focus Workout: 6 Sets 50 Double Unders 12 Dumbbell Floor Press (2x50/35) 2 Legless Rope Climbs (or 3 Rope Climbs or 9 Strict Pull-ups) 💡 Rest 1:1 between sets Technique Tips: ✅ Double Unders: Keep hands slightly in front, wrists relaxed, and jump efficiently. ✅ Dumbbell Floor Press: Keep elbows at a 45-degree angle and press with control. ✅ Rope Climbs: Use hips and core; for legless, keep knees high and engage lats. ✅ Strict Pull-ups: Use full range of motion and avoid kipping for strict work. Wednesday – Endurance & Conditioning Workout: 2 Sets (1 set every 12 minutes) 21-15-9 Calorie Machine of Choice (Ladies: 18-12-6) 126-90-54 Single Unders (Use a heavy rope if available) 300m-200m-100m Run Technique Tips: ✅ Machine Calories: Maintain a steady pace and push harder in shorter sets. ✅ Single Unders: Stay light on your feet and use wrist movement for efficiency. ✅ Run: Drive knees up, lean slightly forward, and control breathing. Thursday – Aerobic Endurance & Core Stability Workout: 45-Minute Row @ Zone 2 Pace (Sustainable effort, around 60-70% max heart rate) Every 5 Minutes: 50ft Double Kettlebell Overhead Carry 30-sec Hollow Hold Technique Tips: ✅ Rowing: Maintain a strong posture, drive through your legs first, then follow with your arms. Keep a consistent rhythm for efficiency. ✅ Kettlebell Overhead Carry: Lock out arms, engage lats, and keep ribs down. Walk with control. ✅ Hollow Hold: Keep lower back pressed into the floor, engage core fully, and hold legs/arms in a strong, extended position. Friday – Strength & Conditioning (Manmakers & Running) Workout: (Two Parts, Reverse Order in Part 2) 8-Min Clock: 800m Run Max Reps Dumbbell Manmakers (40/25) 💡 Rest 4 Minutes (8:00-12:00) Part 2: Perform Max Reps Manmakers First, Then 800m Run Technique Tips: ✅ Running: Start steady and push the pace toward the finish. Control breathing to avoid early fatigue. ✅ Dumbbell Manmakers: Perform a push-up on the dumbbells. Row each dumbbell (keep hips square). Jump feet in and clean dumbbells to front rack. Press overhead with full extension. Maintain a tight core during rows to avoid twisting. Keep a steady rhythm—focus on quality over speed to avoid burnout.

Good morning! The Open is finally over! I have enjoyed getting together Saturday mornings and working out with everyone! It has been greta watching everyone succeed and perform to their limits! I know a lot of you have made progress since last year. I'm proud to have been a aprt of such a great group! We have an exciting MURPH challenge coming up! We are going to be hosting a MURPH competition style event on Monday, May 26th. We have a website set up for you to sign up. Kids heats as well. Each registration will include a t-shirt and meal ticket from a great food truck! Members of the gym... Reach out to Tyler or Jonathan for discount code! Registration is open at this link HERE We also have a slight change in schedule to make everyone aware of. Kristin Nuckles is coming in on Tuesday evenings starting on April 1st and will be doing Zumba. Zumba is not included in unlimited memberships. See Kristin for more details. This schedule change only affects Tuesday and no other class time. Here are the workouts of the week! Strength Monday- Snatch Tuesday- Shoulder Press Wednesday- Cleans Thursday- Deadlift Friday- Accessory Work Here's a breakdown of each day's workout with techniques for execution: ### **Monday: Conditioning & Gymnastics** **Workout:** 5 sets - **40 Single Unders (or 20 Double Unders)** – Jump rope technique. Single unders are basic jumps, while double unders require the rope to pass under twice per jump. - **4 Burpee Pull-Ups (or 2 Ring Muscle-Ups)** – Perform a burpee, jump up, and complete a pull-up. For muscle-ups, transition from a pull-up into a dip on the rings. - **Rest 1 min between sets.** - **Time Cap:** 1:30 per set. 🔹 **Technique Tips:** - Keep a smooth rhythm on jump rope. - Explosive jump for burpee pull-ups to reduce pulling effort. - Engage lats and core for muscle-ups. --- ### **Tuesday: Sprint & Rowing Intervals** **Workout:** 5 sets - **10 Shuttle Sprints (50 ft)** – Sprint back and forth quickly. - **10 Burpee Over Rower** – Drop into a burpee, then jump laterally over the rower. - **300m Row** – Maintain steady power on the rower. - **Rest 1:1 between sets.** - **Time Cap:** 3:30 per set. 🔹 **Technique Tips:** - Sprint efficiently with quick turns. - Stay low for burpee transitions. - Use strong leg drive on the rower. --- ### **Wednesday: Strength & Gymnastics Complex** **Workout:** **2 Sets:** **First Block:** - 2 Rounds - **5 Power Cleans (135/95)** – Explosive pull from the floor to shoulders. - **3 Wall Walks** – Controlled hand-walk up the wall. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** **Second Block:** - 2 Rounds - **5 Thrusters (115/80)** – Full squat into an overhead press. - **10 Toes to Bar** – Engage core, kip for efficiency. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** - **Time Cap:** 3:00 per set. 🔹 **Technique Tips:** - Fast elbows on power cleans. - Wall walks should be controlled with tight core. - Toes-to-bar: Use a strong kip to conserve energy. --- ### **Thursday: Aerobic Capacity** **Workout:** 25 minutes in **Zone 1** (easy pace). - **Every 5 min:** 30-sec **Farmer’s Carry** (2x50lb/35lb). 🔹 **Technique Tips:** - Keep breathing steady, maintain low intensity. - Farmer’s carry: Engage core, keep shoulders stable. --- ### **Friday: Jump Rope & Olympic Lifting** **Workout:** 10 sets - **25 Double Unders + 1 Power Clean & Jerk** - **Build weight over 10 sets.** - **No rest between sets.** 🔹 **Technique Tips:** - Relax shoulders and wrists for double unders. - Power clean: Drive from legs, fast turnover. - Jerk: Dip, drive, and lock out overhead. --- ### **Saturday: Partner Workout – Strength & Endurance** **Workout:** *In Teams of 2* – 5 Rounds - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Barbell Push Jerk** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Push Jerks. **After 5 rounds, immediately into:** - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Toes to Bar** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Toes to Bar. **Workout Cap:** **30 minutes** 🔹 **Technique Tips:** - **Push Jerk:** Use a strong dip and drive to lock out overhead efficiently. Keep your core tight. - **Toes to Bar:** Use a controlled kip swing to maintain rhythm. Engage the lats and core. - **Pacing:** The 200m run should be quick but controlled to allow for max effort on reps. This workout balances **cardio endurance** (running), **strength** (push jerk), and **gymnastics/core work** (toes to bar), making it a great total-body session!