Tuesday, JUNE 4, 2019

Here we go!

It’s official, our summer cycle is here. This is a 12 week cycle broken up into three 4 week phases.

***Some things you’ll notice:

Squats are back!

We will be building your shoulder strength.

The warm ups are a big piece of this cycle.

The intervals will be a bit shorter than the previous cycle.

You will notice Metcon Monday’s...start your week with a bang!

Oh, and 5k Friday’s...?

So many people overestimate what can be done in a day but underestimate what can happen in months.

You have 12 weeks- 3 months to get the most you can out of this cycle.

What kind of effort are you going to put into the gym AND into your eating habits?

So I challenge you...take a picture!

Take a picture of yourself tonight and see what changes you can make over this cycle

Love you all and let’s make this summer a great one.


A) 3 sets: (2min. rest b/w)

Arnold Press, 12 reps

Barbell Strict Press, 10 reps

*Pick weight that is difficult but UB

B) For Scores OR Times:

8 minute AMRAP:

75 burpee box jump (24/20)

8 minute AMRAP:

110/70 Cal bike

8 minute AMRAP:

45 Thrusters (135/95)

*If all reps are completed in the 8 minute time frame, your score is your time you finished. If you do not complete all the reps in the 8 minute time frame, your score is the reps you completed.

* There is only rest btw AMRAPs for the people who finish the reps under the 8 minutes