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11/29/2021 - 12/5/2021

Updated: Nov 30, 2021

Weekly Announcements

1) ANOTHER REMINDER!!! NEW CLASS TIME STARTING WED DECEMBER 1st!

Mon, Wed, and Fri we will have a 7:45am Class Time starting Dec 1.

Friday 6:30pm classes are cancelled moving forward

2) Christmas Tacky Sweater Social Saturday December 11th @ 4:30pm Details TBA


3) Sunday Specialty Class

Dec 5th: Handstand Skill Work w/ Brie


Upcoming Sundays

Dec 12th: Movement Therapy w/ Jess (Shoulders)

Dec 19th: Arm Day w/ Zach

Dec 26th: Cancelled for Xmas Holiday

Monday

A) 7min AMRAP

10 scap pullups

10 scap pushups

10 Yoga Push Ups

+

B) 5x8 @2010 in 14min

Incline Barbell Bench (2 red incline)

+

C) 5x15 @2010 in 15min

Hammer to Supinated Db Bench Press

+

D) 15min AMRAP at a steady pace switching with a partner.

12 Push Ups > Regular Pushups > Inclined Push Ups

15/12 Cal Bike/Row

Tuesday

A) E2mom x 4 sets

30sec Dead Bug

30sec Superman Hold

14 Db reverse Lunge

5 squat jumps

+

B) In 20min Perform the Following

5x6/side Bulg Split Squat*

*rest 20 sec btwn legs

Right into...

14-18 Deficit Jumping Lunges

R90-120s

+

C) 12min Amrap

20s L-Hang

20 straight Leg Situps

Wednesday

Reminder: Startin TODAY and moving forward we now

have a 7:45am class Mon/Wed/Fri

A) 5 Sets in 13min

1,2,3,4,5 Strict Pullup Ladder

+

4 Sets in 16min

B1) 8 Bentover Barbell Row

R60s

B2) 12 Supinated Barbell Body Row

R60s

+

D) Alternating with partner

200 Total Empty Barbell Curls (20 UB at a time)

200 Tricep Kick Backs (10/side UB at a time)


Thursday

A) 6 Rounds for Total Time*

*alternating rounds w a partner (3 each)

12 Dual Kb DeadLifts

15 Burpees

10 Lateral PVC Jump Overs (24/20)

+

B) 6 Rounds for Total Time*

*alternating rounds w a partner (3 each)

10 DB PC

30 Mountain Climbers (R/L = 2)

50 Double Unders

Friday

Reminder: Moving forward we now have a 7:45am class Mon/Wed/Fri.

AND the 6:30pm class on Friday is cancelled.

A) 4x12-15

BB glute bridge

*All sets heavy

R75s

+

B) 5x10-12/side DB/KB SL RDL

R75s

+

C) "Karen"

150 Wallballs for Time (20/14)

Saturday

4x10/side Wall Sit Kb Strict Press

+

Strict Press

5 working sets of 5 Reps

R2min

+

30min Amrap

Groups of 3

30 Star Jumps

600m Run

90 Burpees

1200m Row (400m at a time)


*Split Work Evenly


Sunday Specialty Class

Dec 5th: Handstand Skill Work w/ Brie


Upcoming Sundays

Dec 12th: Movement Therapy w/ Jess (Shoulders)

Dec 19th: Arm Day w/ Zach

Dec 26th: Cancelled for Xmas Holiday


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