Workout of the Day
A. Seated Box Jumps (Weighted): 10 Sets – 1 Rep*Try to go higher than last time*
B. Deadlifts: 1 Rep Max
B. Box Squat (Wide Stance): 1 Rep Max
*For those who already maxed their deadlift, they will box squat to a max*
5 Rounds: 2 Min ON (AMRAP) / 1 Min
2 Power Cleans (From Floor) (@75-80% Clean 1RM)
4 Front Squats (From Floor) (@75-80% Clean 1RM)
6 Box Jumps 30”/24”
Workout of the Day
A. Back Squat @50% + Bands: 12 Sets – 2 Reps
B. Deadlift: 1 Rep Max
+
5 Rounds For Time
50′ Keg Carry @BW+
20 Alternating Sledge Hits
50′ Sled Push @BW+
We will be closed this Saturday, June 24th.
We have 5 strong ladies competing at the SURF CITY OPEN.
The SCO is a powerlifting meet in Santa Cruz. We have 5 ladies competing (Dawn, Kirstie, Alyssa, Candace, and Ashley). This will be the first powerlifting meet for all of the ladies except Ashley. This will be her third!
All of them trained hard these last couple of months and are on track to hit some big numbers!
We’d love for as many of you to come and support as possible. Here is the information for the meet…
Location: Santa Cruz Strength – 151 Harvey West Blvd, Santa Cruz, Ca, 95060
Time: Lifting begins at 9AM
We have lifters in various weight classes so we will have our ladies going all day!
Make sure to wish these ladies good luck when you see them this week.
___________________
Workout of the Day
A. Seated Box Jumps (Weighted): 5 Sets – 1 Rep
B. Back Squat: 1 Rep Max
+
12 Minute AMRAP
400m Run
8 Deadlifts 315/255
12 Toe to Bar
Workout of the Day
A. Warm Up Light Squats: 5 Minute EMOM – 2 Reps
B. Work up to Deadlift Openers: 90-92%
C. Speed Squats @75% – 8 Sets – 2 Reps
D. Speed Deads @75% – 8 Sets – 1 Rep
+
For Time:
50-40-30-20-10
KB Swings 53/35
Double Unders
(RX+ – UB KB Swings/UB Double Unders)
A. Box Front Squats @60% of 2RM + Bands: 10 Sets – 2 Reps
B. Back Squat – 5 Reps (+10lbs each week)( Sets of 5 reps to build up)(Build from 6/1)
C. Deadlift (Comp Stance) @90%+: 3 Reps (Testing Openers) (10 Minutes)
*If 90% feels easy, add weight. This will give us an idea where we will open for the meet
+
3 Attempts – STRONGMAN MEDLEY (1 Minute)
1 Stone to Shoulder AHAP
50’ Keg Carry @BW+
50’ Sled Push (Added Weight ON Sled) 180/90 (Four 45’s / Two 45’s)
Max Sandbag to Shoulder 140/100
-Rest as needed-
The first Saturday of the month means we open the doors of our facility to the members of our community for some FREE fitness.
Saturday, at 9AM,this will be the place to be.
Grab a buddy and come on down.
– Joey
__________________
Workout of the Day
A. Box Jumps: 10 Sets – 2 Reps (Seated – Box Squat height)B. Box Front Squats @55% of 2RM + Bands: 12 Sets – 2 Reps
C. Back Squat – 5 Reps (+10lbs each week)( Sets of 5 reps to build up)(Build from5/25)
D. 1” Deficit DL: 2RM
+
3 Rounds: Done Circuit Style – Each Exercise Done Back to Back
1. DB Box Step Ups: 10 Reps Each Leg
2. GM w/ Bands From Front: 10 Reps
3. GHR: 8-10 Reps
4. Weight V-Up – 12-15 Reps
Workout of the Day
A. Future Deadlift: 1RM
+
For Time – 16 Minute Cap
100′ DB OH Walking Lunge
100 Double Unders
50 Wall Balls 20/14
10 Rope Climbs
50 Wall Balls 20/14
100 Double Unders
100′ DB OH Walking Lunge
![[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/19533898_1714398818865986_305076522081845248_n.jpg "[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition")
![[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19428823_452584451768740_1959471261344071680_n.jpg "[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong")
![[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19429318_455531891484441_3352227094129016832_n.jpg "[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd")
![[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19425392_761472984039966_649651702311419904_n.jpg "[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04")
