Weekly Announcements
BACK TO 1 HOUR CLASSES (Yay!)
5:45am-6:45am
12:00pm - 1:00pm
4:30pm - 5:30pm
5:30pm - 6:30pm
630pm - 7:30pm
Saturday Same
Sunday NO STAFFED OPEN GYM
1) GO WATCH THIS VIDEO. IT IS LONG. I AM SORRY, FORGIVE ME. IT IS THE PROGRAM WRITE UP AND DISCUSSING CHANGES.
Seriously please watch. It may answer some questions.
2) IF you had an Open Gym Trial this past week. I will be texting you Monday to see if you want to keep it and be billed Tues, Dec 1. You can also text me.
3) New Part of the Website
(more to come around training templates)
Monday
A) 16min
60sec of DB Bench Press
R60s
60sec of Body Row
R60s
+
B) For Time
550m Run
right into...
10-8-6-4-2
Strict Chest to Bar > Strict Pullup > LIGHT Banded >Negatives
1/2 Rep and 1/2 of Count TGU Right Arm
Strict K2E
1/2 Rep and 1/2 of Count TGU Left Arm
20min Time Cap
+
C) 2 Sets
20sec/side DB Side Plank
R20s
20sec/side Star Plank
R20s
TUESDAY
A) 8min AMRAP
12/Side Banded Clamshell Side Planks
12 Easy Demon Press
6 Burpees
+
B) Every 3:30 x 4sets (14min)
8-10 Weight Hip Bridge w/ 10sec hold at top of last rep
20 DB or KB Suitcase Drop Lunge (1 red plate)
+
C) E90sec x 4 sets
12 Burpees @ 100%
10 RKBS
R3min
E90sec x 4 sets
15sec Row @ 100%
12 Alternating Plate Jump Lunges
WEDNESDAY
A) 40min AMRAP with a Partner****
*1 Partner Working
*1 Partner Resting
*1min Work/ 1 min Rest
*Split work however
2000m Row or 100 cal AB
100 Wallballs
100 Primal Shoot throughs (R+L = 1 Rep)
4min Total Quadruped Shoulder Touches
THURSDAY
A) 18min to Finish for Weight and Quality
10, 8, 6, 4, 2
Barbell Push Press
Mix Grip Weighted Pullups (Switch grip half way on each set)
+
B) 4 Sets
50 Double Unders > 25 DU > 30sec Practice > Ball Jumps
4 L Sit Strict Pullups > Knee Tuck Pullup > Strict Pullup > LIGHT Band > 6 RR
6 Burpee Pullups
8 Ring Dips > Box Dips > 12 Bench Dips
R90s Between Sets
3min Cap on work... Track your own rest.
+
C) 100 Suitcases for Time
FRIDAY
A) 9min AMRAP
10 Lateral Banded Walks Each Side
10 Banded Walk Back and Forward and Backwards
30sec Half Squat Pulses
+
B) Every 3:30 x 4sets (14min)*
20 Back Rack Curtsy Squat
12 Barbell RDL
*Same Weight
+
C) 21-15-9
Clean (135/95)
Toes to Bar > t2r > Kipping KR > Kip/SC > SC
12min Cap
SATURDAY
A) 14min AMRAP
10 Bent Over Reverse Fly w/ Plates
10 Curl To Press (db or kb)
5/5 Staggered Push Ups
+
B) 6 Sets
30sec Row @ 85% Effort
Right into...
2min AMRAP
8 Toes to Bar
10 HR T Pushups
12 Alternating KB/DB Pushpress
Right into...
30sec Double Unders or Jumping Jacks
R90sec Between Sets
SUNDAY
No Coach staffed Open Gym anymore. Only Open Gym Members.
Sunday Specialty classes will start in Jan 1 and be included in membership.