1 mile run
1 mile run
It may be July 2nd so I’m a day late, but I challenge you all to a strict pull up a day challenge. For every day of the month, do 1 strict pull up, so you have one to make up for yesterday, and two to do for today. We’ll go all the way up to 31. They don’t have to be unbroken sets, but I’m sure you’ll see major improvements in unbroken sets as the month goes on. If you don’t have strict pull ups, work on jumping pull ups and negatives. Ok, get to it!!!
Don’t forget to sign up for the gymnastics clinic with Duke and Dave from i99Fit! Learn from the best to improve your bodyweight movements, from the basics to the advanced movements. Please reach out to a coach if you have any questions or email me at firstname.lastname@example.org.
Details are in this post here: http://www.intrepidathletics.net/tue-6-23-2015/
Sign up here: i99fit.com/intrepid
Also, don’t forget to save the date for the partner comp on September 20th!
A. EMOM 10 x 2 @80%’
B. 3 x 5
4 rounds Tabata Burpees
Rest 1 min
4 Rounds Tabata Row
Rest 1 min
4 Rounds Tabata Knee raises
(Sung to J.T.’s “Bringing Sexy Back”)
We’re bringing 8am’s back! Yup! Tuesday’s and Thursday’s are the day to come in for those who want a later class to accommodate their day. Same great workouts. Different time. Tuesdays and Thursdays will begin Tuesday July 7th. Same rules apply, you have 30 minute window before class to sign in or cancel and if you show up without first signing in the gym may be closed.
A. Strict Pullups 3x Max superset w/ 3×10 ring pushups
B. 3 sets of 3 static pullup holds superset w/ 3 sets max pushups
10 Kettlebell cleans (53/35)
10 Goblet lunges
Rest 30 seconds
A. 6 x 1 @90%
B. Snatch Lift-off + snatch 4 x 2
10 Deadlifts (155/103)
3 Push press
8 High box jumps
Buy In- 4 Rope Climbs
4 Rounds of
Cash Out- 4 Rope Climbs
With an overwhelming response, we are going to have the 2015 Intrepid Games partner competition on Sunday, September 20th! Mark it down on your calendar now. Details and sign ups are coming soon!
A. EMOM 7 x 3
B. 3 x 5
6 Rounds NFT:
Prowler push (down and back)
Behind the neck weighted carry with kettle bells and bands (across gym and back)
2 weighted pull ups
Have you ever wondered what was in the bottle of blue when you go to the loo?
It’s not really a secret, it’s for you and for me, it’s a special type of fragrance for when we don’t (ahem) pee.
You spritz a few pumps into the bowl, not the lid not the seat but where you would go.
It creates a film on the surface, just hear me out, to keep the smell in and not let it out.
We all do it, yes all people poo. And sometimes it’s stinky, don’t even play! It’s true.
So spray a few pumps or 20 or 50! Now isn’t that nifty?
Spray before you go and no one will ever even know.
10:00 minutes Handstand skillwork
A. Handstand Walk or Freestanding Handstand
B. Wall-facing handstand skillwork
Hang Power Snatch (115/73)
Front Rack Lunges
Burpee over bar
We are bringing in Duke and David from the i99 Fit team to host a few clinics the weekend of July 18th. Here’s the schedule of events:
If you’re unsure which level clinic to sign up for, below are some details to help you decide. If you’re still unsure, feel free to ask me questions in the gym, or email me at email@example.com.
You can register on their website at i99fit.com/intrepid or you can simply text i99 [SPACE] intrepid to 313131 to register on your mobile phone. I recommend you sign up quickly as we expect to see the clinics fill to capacity. If you want to learn more about their unique approach to gymnastics check them out on Facebook or instagram @i99fit.
A. 5 x 2 @ 85% of 1RM
B. 3 x 5
10 Russian KBS (70/53)
5 Ring dips