Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- In 20 minutes complete 400m farmers carry (53/35#) then in the remainder complete 5 front squats (125/85#) and 7 toes to bar
- Shoulder Press 5-5-5-5-5 then “Baseline” – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
- Complete 3 rounds each for time of: 5 bear complexes (135/85#), 300m shuttle run
- Banded Deadlift 10×1 then 20 minutes to work on a goal
- AMRAP in 10 minutes of 10 box jumps (24/20″), 10 HSPU, 10 burpees
- Complete 5 rounds for time of: 3 power clean and jerks (225/135#), 10 wallballs (20/14# to 11/10′), 40 double unders
Community Notes: We had some student athletes working out with us this summer who are all currently at college or headed back in the coming weeks. Good luck to Alyssa, Allison, Tyler, Sean, Anthony, Rachael, Chloe and any others I might have missed!
This Post Has 13 Comments
Hope you all have a great year at school!!! On a side note…whoa I look pregnant in that picture!!!! Yikes!!!!
Have a great school year to all of you. And Linds I wish I was doing burpees when I was that pregnant years ago. Good job to you friend.
Good luck to everyone leaving for school! And Lindsey, you look soo cute!!
Best wishes to our students returning to their “home away from home.” It’s been a blast working out with you this summer. Can’t wait to see you drop in during breaks or return next summer.
A very fond farewell for our college students, especially my girl Rachael. I will miss your constant smile and awesome attitude. Keep them with you and you will surely succeed! Come back and visit often!
I second that!!
Enjoy your time back at school, guys! Have fun and learn lots!
And for the rest of us… there is still time to sign up for the Civilian Military Combine in Newtown Square on 9/13! Even better, you can use the promo code CMC99 to participate for only $99! Make sure when you register under Team ICA when you do sign up! Going to be tons of fun (and certainly less hills)!!
Good luck to all our college students! We hope you visit us over breaks. I will miss your energy and presence in our classes!!
On a separate note, is anyone up for a run tonight, around 5pm? Looking to do 3-4 miles around town at a 9:00 min pace
Nikki – a run would be great, but I cannot get to the gym until ~6. If that works for you, cool…if not, no big deal.
Patrick I need to be done by 6:30 bc John has a personal at that time. So if we could be running by 6:00 on the dot it would work…?
i need to do interval training today, total of 4 miles with 2 miles at a faster pace. if you’d want to do that around 5 i can come to the gym. the company would be greatly appreciated too!
Be safe and do the interval training with Marissa…maybe next time.
OK thanks Patrick and Marissa. Marissa, see you at 5:00!