Weekly Announcements
1) The Dirty Dog Deload Week
Time to take a week off mentally from structured programming before jumping into the next cycle. More in the video below!
2) No Sunday Specialty Class this weekend.
Enjoy Halloween!
(Open gym is access is always allowed during holiday hours)
MULAN "Ball" MONDAY
A) 60s per side Pigeon Stretch
+
3 Rounds as a Group
60sec Bottom of Squat
20 Alt Hip 90/90 Hip Rotations
20 Alt Bottom of Squat Knee Taps
+
B) 3 Rounds
8min AMRAP
200m Run with Wallball
10 Wallball Full Cleans
10 Wallballs
Immediately into...
2min Steady Wallball Over Shoulder
*Pick up where you left off
HELIOS "Laying Around" TUESDAY
A) 7min
30sec on/30sec off
Dead Bugs
+
B) 30min Emom
Min 1: 40s Backward Bear Crawl DB Drag
Min 2: 30sec Russian Twist
Min 3 : 12 Push Ups
"BIG" ZEKE WEDNESDAY
A) 40min for Quality
50m Farmers Carry (70/53)
20 Trap Shrugs
R30s
20 Lateral Side Raises
20 Alt Primal Hold Shoulder Taps
R30s
20 Hang Power Cleans (155/105)
Rest as Needed
BUTTONS "Running Scared" THURSDAY
A) 2 Rounds
850m run
30 Pullups
40 per leg Kb/Db Front Rack Box step up
CHURRO "Shy Guy Hanging Out Against the Wall" FRIDAY
A) Bullet Proof Shoulder Variation as a Class
+
B) Buy In
10 Wall Walks
+
20min Amrap
20 Toes to Bar
20 Elbow to Opposite Knee Mountain Climbers
60sec Accum Wallsit
+
Buy Out
10 Wall Walks
FINNLEY "Happy just to be here w/ friends" SATURDAY
Groups of 3
4 Rounds
600m Row (200m @ a time )
60 Burpees (20 @ a time)
60 Box Jump (20 @ a time)
300 Double Unders (100 @ a time)
42min Cap
SUNDAY SPECIALITY CLASS @ 11am
This Sunday Oct 31st- Cancelled bc Halloween Weekend
Upcoming Sundays
Nov 7- Movement Therapy w/ Jess