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Coach Jerry


April 29, 2024

TUESDAY 04/30/2024

As we head into a new week, let's use this fresh start as an opportunity to push yourself outside your comfort zone. Whether you're aiming to increase your strength, improve your endurance, or work towards a specific goal, remind yourself that consistency is key. Each time you show up this week brings you one step closer towards becoming the best version of yourself. Stay focused on your goals and allow those to keep you motivated when this week's fatigue and busyness comes. Tackle this week with determination and positivity knowing that your hard work will pay off! Let's crush each workout this week and make it the strongest one yet!

Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
Memorial Day Murph 5/27

Whiteboard of the Day

Today’s workout is a gut check. From start to finish, there is no reason to stop moving.

Choose a dumbbell loading light enough that you can pick them up and perform the lunges unbroken in each set. No matter the speed of the lunges, do your best to keep moving and hold on to the dumbbells.

The run is where advanced athletes can pick up time and move faster. Less experienced athletes should move conservatively on each run and prioritize going unbroken on the lunges.

Following the workout, stick around for some stretching and mobilizing.

Workout of the Day


For time:

800-m run

36 dumbbell front rack lunges (35/50 lb)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.

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