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
Repost
One of the big hopes of writing these motivational thoughts is to encourage us to look at the world differently.  To push ourselves to be better.  You are more capable than you can imagine.  Knowing that we must struggle in order to succeed.  That by working out in the gym will allow us to be more successful outside.  That we may learn to recognize our own strengths and weaknesses.  That we may see the good in everyone.  That we may look at one another with understanding and compassion.  We all have our struggles.  We need not compete with one another but work together that we may both be better.  One of the troubles I see with the world today is that someone else has to suffer in order for one side to gain.  There is so much contention over the most trivial of things.  May we strive to live a life that has a purpose and a direction. One that allows for our own growth and the growth of all those around us.  Do the little things consistently that will help us reach these goals.    

“If we see healthy eating and exercise as something only our doctor expects of us, we will likely fail. If we see these choices as who we are and who we want to become, we have a greater chance of staying the course and succeeding.” Uchtdorf

 

Strength
Front Squat Mondays.  Are your squats getting better?  Are you trying to go lower?  Are you trying to keep your elbows up?  Focus on becoming better.
 Workout Strategy
Let’s keep Monday simple and focus on the basics.  Keep a steady pace.  The goal is to keep our average power output as high as possible.  Try to complete each set of 10 reps in a set about of time (30, 40, 50 seconds etc).  Some exercises may be faster than others.  Keep an eye on the clock and keep a steady pace for each movement.   
 
Workout of the Day
Strength of the Day                                                 EMOM for 5 sets: 10 Front Squat
Level 1:
400 m sprint 

5 Minutes after starting the run begin 

10 minute AMRAP of:

10 Med Ball Squat Cleans, 14/10#

10 Push Ups

10 Ab Mat Sit Ups 

Rest 2 minutes:

Row 500 meters 

*Run takes longer than 2 minutes

*Less than 200 Repetitions

*Row takes longer than 2 minutes 15 seconds

Level 2: 

400 m sprint 

5 Minutes after starting the run begin 

10 minute AMRAP of:

10 Med Ball Squat Cleans, 14/10#

10 Push Ups

10 Ab Mat Sit Ups 

Rest 2 minutes:

Row 500 meters

*Run in less than 2 minutes

*200 Repetitions

*Row in less than 2 minutes 15 seconds

Level 3:

 

Workout starts with

400 m sprint

5 Minutes after starting the run begin

10 minute AMRAP of:

10 Med Ball Squat Cleans, 20/14#

10 Push Ups

10 Ab Mat Sit Ups

Rest 2 minutes:

Row 500 meters

*Run takes longer than 1 minutes 20 seconds

*Less than 300 Repetitions

*Row takes longer than 1 minutes 45 seconds

Level 4:

 

Workout starts with

400 m sprint 

5 Minutes after starting the run begin 

10 minute AMRAP of:

10 Med Ball Squat Cleans, 20/14#

10 Push Ups

10 Ab Mat Sit Ups 

Rest 2 minutes:

Row 500 meters

*Run in less than 1.20

*300 Repetitions

*Row in less than 1.45

Get more awesome: 20 Pull Ups (With Bands it needed)