Announcements:
Saturday June 14th
Mountain Challenge 
Arrive at 7:30 am Starts at 8:00
Concourse Park
18839 Saddleback Ranch Rd.
Trabuco Canyon, CA 92679
This will be a 5k walk and run on the trails of Whiting Ranch.  There will be a few stations where you will have to complete a task before moving on.  This will be a fun weekend event.  The whole family is invited.  Sign up on the Events board in the gym.
 
Friday June 27th
Member Recognition Night
Potluck
5:30 PM
Motivation
My Morgan girl come home today from 6th Grade Science Camp.  It has been a long week without her.  Glad to have her home and hear all about her week.  
Workout Strategy
 This workout has a running clock and you will spend one minute at each station.  Once you complete all five stations you will get a one minute break and then repeat for a total of three rounds.  Most of us need about a 1:1 work to rest ratio for a workout like this.  If it is your first time doing this workout try the following.  15 seconds of work followed by 15 seconds of rest repeated for each movement.  You will feel good at the beginning but you need to pace yourself and conserve energy.  Be efficient.  Your score is total reps completed for all the movements.  
Workout of the Day
Strength of the Day                                                Focused Warm Up
Level 1:“Fight Gone Bad”

 

3 Rounds of:

Wall Ball, 14/10#

Sumo Deadlift High Pull

Box Jump 16”

Push Press

Row, Calories

Level 2: “Fight Gone Bad”

 

3 Rounds of:

Wall Ball, 14/10#

Sumo Deadlift High Pull, 55/35#

Box Jump, 20/16”

Push Press, 55/35#

Row, Calories

 

Level 3″Fight Gone Bad” 

3 Rounds of:

Wall Ball, 20/14#

Sumo Deadlift High Pull, 75/55#

Box Jump, 20/16”

Push Press, 75/55#

Row, Calories

 

 

Level 4: “Fight Gone Bad”3 Rounds of:

Wall Ball, 20/14#

Sumo Deadlift High Pull, 75/55#

Box Jump, 20/16”

Push Press, 75/55#

Row, Calories

*345 or more reps

 

To Get More Awesome –  500 meter row