08/19/19
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This Saturday, August 24th: Beer Mile and BBQ Competition

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Warm Up:

4X:

10 Push Ups

10M Spiderman Crawl

20 Contralateral Deadbugs

Upper Body Push:

Push Press: 5 X 6, Add Weight to 08/09 (Bootcamp- Use DB's)

Conditioning:

AMRAP 8:

10 OHS (95/65) (Bootcamp: Wallballs)

50 Doubles

Auxiliary:

DB Bent Over Row: Set 1 and 2: 10 Reps Heavy

Set 3: Same Weight X 20 Per Arm

Then Lat Pull Down: 5 X 8

08/16/19
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Saturday, August 24th: Beer Mile and BBQ Competition

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Warm Up:

3X:

12 Lateral Medball Throws (6 Per Side)

6 Inchworms

Upper Body Push:

Bench Press: 7 X 2, Every Other, w/ More than on 7/30

or

DB Bench

Conditioning:

4X:

10 Tire Flips—> Run to Hill—> 10 Hill Sprints

Auxiliary Work:

4X:

Seated Barbell Curl: 14, Every 3 Minutes

Weight should be so heavy you can only get 8, break for 10 seconds 4, break for 5 seconds, 2.

Arms never come to full extension.

08/15/19
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Saturday, August 24th: Beer Mile and BBQ Competition

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Warm Up:

Clean and Jerk Warm Up

Dynamic Movement:

Power Clean/ Hang Squat Clean/ Jerk: 5 Sets, Every 3 Minutes, All Sets at Same Weight

Bootcamp:

AMRAP 12:

20 Wallballs

60M Farmers Carry

20 Suitcase Deadlift

Conditioning:

4X:

6 Power Cleans w/ 80% of Weight from Part A (or DB Power Cleans)

12 TTB

24 Russian KB Swings (2/1.5)

Auxiliary Work:

Deadlift: 6 X 2

Then 3 X 15 Reverse Hypers

08/14/19
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Saturday, August 24th: Beer Mile and BBQ Competition

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Dynamic Warm Up

Conditioning:

“Flight Simulator”

OR

5 Mile Echo Bike for Time

Recovery:

ROMWOD

08/13/19
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Saturday, August 24th: Beer Mile and BBQ Competition

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Warm Up:

3X;

:30R/ :30L- Captain Morgan

10 Push Ups

60M Power Skips

Upper Body Press:

Kneeling Single Arm DB Press: 5 X 10, One Set Every Other Minute

Conditioning:

AMRAP 20:

MAX Bodyweight (3/4BW) Bench Press (Or DB Bench)

Row 500 M

Score = Total Bench Reps

Auxiliary Work:

3X:

15 Front Raises

30 Reverse Flys

15 Lateral Raises

Then: Scap Jacked

08/12/19
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Saturday, August 24th: Beer Mile and BBQ Competition…details and sign up sheet at the gym!

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Warm Up:

3X:

1:00 Deadbug

10 Empty Bar Back Squats

10M Spiderman Crawl

Low Body Push:

Back Squat: 5 X 1, One Set Every 3 Minutes, Max it Out

Bootcamp:

5X:

20 Walking Lunges

20 RDLs

Conditioning:

5X:
12 Thrusters (95/65#)

1- 4 Turn Suicide Sprint

Auxiliary Work:

Belt Squat: 4 X 10, Ascending Weights

08/09/19
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RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, August 24th: Beer Mile and BBQ Competition…details and sign up sheet at the gym!

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Warm Up:

4X:

5 Inchworms (Just Arms)

:30R/ :30L- Ctp. Morgan

10 Push Ups

Upper Body Push:

Push Press: 5 X 6, One Set Every Other Minute

Bootcamp- Use DB's

Conditioning:

AMRAP 15:

5 HSPUs

10 CTB

20 Russian KB Swings

Auxiliary Work:

3X:

20 Skull Crushers

Max Dips

10 Rope Pull Downs

THEN:

100 Barbell Curls

08/08/19
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RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, August 24th: Beer Mile and BBQ Competition…details and sign up sheet at the gym!

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Warm Up:

Snatch Warm Up

Dynamic Pull:

20 Minutes to Find Max Snatch

Bootcamp:

Odd/Even 20:

Even: 10 Jumping Lunges

Odd: 10 Burpees

Conditioning:

AMRAP 8:

3 Snatches 80% of Max (Non-Barbell Option: Use DB’s)

6 OHS

12 Calories on Rower

Auxiliary Work:

Rack Pulls: 1 X 10: Bar starts under knee cap. Work up to a weight that you can pull for 4-5 reps.

Then pull 1 rep, rest 10 sec, 10X

08/07/19
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RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, August 24th: Beer Mile and BBQ Competition…details and sign up sheet at the gym!

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Warm Up:

3X:

1:00 Contralateral DB

:30R/:30L Side Pillar

3R/3L- Seesaw Walk

Conditioning:

Run 200M

10 Back Squats (135/ 95#) (Bootcamp: Hug medball 30/20#)

Run 400M

20 Back Squats

Run 800M

30 Back Squats

Auxiliary Work:

3X:

10 Barbell RDLs w/ 2-second glute squeeze on top

08/06/19
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RAY (Romeo Athletics Youth) Summer Camp!

Camp Session Dates:
Session 3: August 12--16 for Ages: 4--7

Time: 10:00am - 1:00pm
*Please send camper with a snack and water bottle!

Pricing:
One Child: $150 per session
Two Children: $250 per session
Three Children: $325 per session

CLICK HERE TO REGISTER FOR CAMP!

Saturday, August 24th: Beer Mile and BBQ Competition…details and sign up sheet at the gym!

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Warm Up:

3X:

5 Way Medball Circuit

10 Plank Push Ups

Upper Body Push:

Incline Bench: 2 Warm Up Sets, Find Working Weight: 3 X 6

Stop one inch from chest, never come off tension

OR

Use DB's and Perform Incline Bench as Normal

Conditioning:

AMRAP 10:

20 DB Push Presses

15 TTB

10 X-Jumps

Auxiliary Work:

4X:

20 Deficit Push Ups

10 DB Front Raises

20 DB Reverse Flys

30 DB Lateral Raises