Maple Valley/ Covington’s first ever Dads ONLY Strength Camp. Click here for details.
NEWS FROM OUR GYM.
A.Build to a heavy set of 3 pause front squats in 12 min A.Teams of 2 complete 20 min of:Partner 1 completes 25/20 calories on
OPEN WORKOUT 21.1
A. BenchEvery 90-sec x 15 min8, 8, 8, 6, 6, 6, 4, 4, 2, 2, B.5 sets NFT12 DB bench press6 single arm DB row
A. EMOM x 10 min 3 Sumo Deadlifts @ 60% B. 5 RFT Row 500m 15 toes to bar 15 Deadlifts 135/95
A.12 min of:30 plate jacks20 hip centric MTN climbers10 T – push-ups10 beat swings B.5 min AMRAP5 Jump squats10 jumping lunges15 tuck ups C.Build to
A.12 min of:Ski 250m10 90/90 hip flows10 WYTs with crossover bands3 wall walks B.10 min ladder by 1sStrict pull-ups (banded or ring rows)Strict HSPU (DB
A.20 sets with a partner (you go I go full round)Row 250m10 Deadlift 135/955 burpee box jump over*30 min cap B.Max dead hang
A.EMOM x 14 min ODD – power clean + below-knee hang power clean + hang squat clean EVEN – 4 bar facing burpee B.WORKOUT 18.2 12
A) 12 min EMOM (Clean Complex) 1 Power Clean + 1 Hang Squat Clean B) 12 Min Cap 3 Rounds 20/15 Bike Erg Cals 8
Talk with a coach about your goals and Make a plan to achieve them.