Call Us: 716-862-8200

SATURDAY

14
Jun

SATURDAY

THE 5th ANNUAL SUMMER SWOLESTICE!
(no classes today)

7:15 AM: Check-In Opens (please plan on paying if you have not before we start, $20 cash or check per athlete)
7:45 AM: Athlete Briefing
8:15 AM: Heat #1 Start

SUMMER SWOLESTICE WORKOUT 1:

150/100 Calories on the Assault Bike
150/100 Calories on the Concept 2 Rower

*Both athletes working at the same time
*Work may be divided any way
*When one machine is complete, athletes may “tag team” remaining machine to completion

Summer Swolestice Workout 2:

Buy-In: 40 Calorie Ski
Then,
80 Deadlifts (155/105)
80 Shoulder to Overhead (95/65)
Then,
Cash-Out: 40 Calorie Ski

*Break up reps/order of deadlift and shoulder to overhead any way your team wants
*Deadlifts to be completed with partner holding front rack (95/65)
*Shoulder to Overhead to be completed with partner holding at the top of deadlift position (155/105)

Summer Swolestice Workout 3:

100 ft. Walking Lunge
30 Wall Balls / 30 Dumbbell Snatch
50 Box Jumps (24/20)
30 Wall Balls / 30 Dumbbell Snatch
100 ft. Walking Lunge

*Walking Lunge is performed at the same time with wall ball and dumbbell (held anyway)
*Partner 1: Walking Lunge with Wall Ball and complete the first round of 30 Walls Balls
*Partner 2: Walking Lunge with Dumbbell and complete the first round of 30 Dumbbell Snatches
*Box Jumps split evenly
*Partner 1 and 2 SWITCH, for 30 more Wall Balls and 30 more Dumbbell Snatches and the 100 ft. Walking Lunge to complete the workout

Wall Balls (20/14)
Dumbbell Snatches (40/20)