Congrats to our lifters who came in on Saturday, some big numbers on the board! We will unveil the Sublime Saturday Series Big Three Champs this week.
Up next, June 18th for the 2000M Row challenge!
New shirts are in, get em while they’re hot.
Our programs have now shifted gears into our summer mode, so you will begin to see more conditioning/running on a day to day basis. Like last summer, during this time the Foundation, Building, and on some days even the Being crew will mix together on conditioning pieces. So here we go!
Monday:
Foundation – RFESS & Paloff Press + FSQ & Chins + Aerobic Intervals (Bike/KBS/Burpee) + Salter Run
Building – Cleans + BSQ & Chins + Aerobic Intervals (Bike/KBS/Burpee) + Salter Run
Tuesday:
Foundation – Hard Effort Intervals (Deadlift/Box Jump/BSQ/Ring Row/Bench/Rowing/Sled/Bike)
Building – Hard Effort Intervals (Deadlift/Box Jump/BSQ/Ring Row/Bench/Rowing/Cleans/Bike)
Wednesday:
Foundation – TGU & Cossack Sq & Single Leg RDL + Ext Rotation & Farmer Walk + Sled Sprints
Building – Rest
Thursday:
Foundation – Rest up!
Building – Snatch + Press & Reverse Lunges + FSQ & Pull Ups
Friday:
Foundation – Deadlift + Halting Deadlift + “For Time” (Run/KBS/Burpee) + TGU & Scap Work
Building – Cleans + Halting Deadlift + “For Time” (Run/KBS/Burpee) + TGU & Scap Work
Saturday:
Foundation – Press & Reverse Lunge + FSQ + Core Work & Running
Building – Clean & Jerk Complex + FSQ + Core Work & Running