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Coach Jerry


April 30, 2024

WEDNESDAY 05/01/2024

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 interval workout is a combination of rowing and push-up sprints.

Your score for the workout is the combined total of all of the calories and push-ups you perform across all 5 sets.

There is no transition time between the row and the push-ups. This means that you’ll have to get out of the rower and onto the floor as quickly as possible to maximize your reps.

After each set, take 2 minutes of rest to recover. With this much time, don’t hold back on any of your rounds.

The goal on the row is for ladies to get at least 4 calories and guys to get at least 6. However, if you can’t hit those targets, just get as many as you can within 30 seconds of hard rowing.

Prioritize push-up speed and volume. If you can’t perform 5 or more unbroken reps, scale to hand-elevated push-ups to accumulate more reps quickly. Accumulating volume under fatigue will help build strength to perform more Rx’d push-ups in the future.

Workout of the Day



3 x 10 Bench Press


5 rounds:

:30 row

:30 push-ups

Rest 2:00

– Score is total calories and push-up reps.

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