BERTUS BREWERY
12:00p-2:00p Open Gym
Grand Canyon State Games
Weightlifting Championships
Hosted by Performance One
Becky Vasey & Katie Brown lift at 9:00am
Keith Miller & August Schmidt lift at 11:00am
Highland Games Practice
Hosted by Jake Sullivan
8:00a-11:00a
Location: Mesa Tierra Subdivision 3 Mini-Park.
(NE Corner of Baseline/Gilbert, just north of baseline on Jacinto. It’s a park behind Golds Gym.)
“Life is like a mirror. Smile at it and it smiles back at you.”
~Peace Pilgrim
“Flight Simulator”
For time: (20:00 cap)
Unbroken Double Under Pyramid
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
“Death by Push-ups”
For Reps:
Minute one do one push-up
Minute two do two Push-ups
Minute three do three Push-ups….
“The journey is the reward!”
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 53/35
60 Sit-ups
70 Burpees
“Adversity introduces a man to himself.”
~Author Unknown
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squats 95/65
“Trust your own instinct. Your mistakes might as well be your own instead of someone else’s.”
~Billy Wilder
For load:
Thrusters 3-3-3
AMRAP 15:00
3 Burpees
6 KB Swings 70/44
9 Box Jumps 24
“Success is sweet, but it usually has the scent of sweat about it”
~Anonymous
9:00a Intro to Kettlebells (Coach Charlie Molina)
10:00a *Sprint Training
11:00a Advanced Kettlebells (Coach Charlie Molina)
12:00p-4:00p Open Gym/ EVCF Weightlifting Club
*Sprint Training
Sprint 3 x 30 yrds
Sprint 3 x 60 yrds
Sprint 3 x 90 yrds
Varied Shuttles
“Only those who will risk going too far can possibly find out how far they can go.”
~T.S. Eliot
5 rounds for time:
5 Thursters 135/95
7 Deadlift 275/185
5 CTB Pull-ups
For time:
50 Bar Facing Burpees
” Most people never run far enough on their first wind to find out they’ve got a second”
~William James
