Weekly Announcements
1) The Vickery Intramural is over. Check final standings and week 3 scoring here. Then say bye to this page until next year...
2) End of Current Program Cycle is this week.
We will have two test days of lifts that we have progressing.
Push Press and Front Squats. This weeks flow is a bit different to give recovery time from Saturday.
-If you have not been with us this entire cycle, still come on those days we will have different sets for you.
3) No Sunday Specialty Class this week as it has a direct conflict with prime Egg Hunting Times.
Enjoy your Sunday w/ Fam.
Upcoming Sundays
-April 11th: Movement Therapy w/ Jess
-April 18th: Gymnastic Skills w/ Zach - Ring Muscle up
-April 25th: Gymnastic Skills w/ Brie - The Handstand
-May 2nd: Olympic Lifting Technique w/ John
Monday
A) 2min Couch Stretch per side as a Class
+
B) With a Partner
10min Amrap
500m Row
20 Burpee Over Rower
2min Transition
C) With a Partner
E2MOM x 10min
40 Push Ups
20 Air Sqauts
2min Transition
D) With a Partner
10min Amrap
200m Run
*~70/53 DB or KB Farmers Hold while partner running
TUESDAY
A) Emom x 16min
Min 1: 12 Alternating Primal Shoot Throughs
Min 2: 8/side Side Plank Rotations
Min 3: 40sec Superman to Prisoner
Min 4: 10-14 Koji Strict Press
+
B) Push Press in 18min
Warm Up: 10, 8, 5
Building: 3, 2, 2
Max Attempts: 1, 1, 1...
+
C) 3 RFT
40 Suitcases
30 KBS (53/35)
12min Cap
WEDNESDAY
A) Emom x 33min
Min 1: Power Snatch + Hang Squat Snatch
MIn 2: 5-9 Strict Pullups (try and pick a number and be consistent) > 3-4 Negatives > 8-12 Barbell Pullups
Min 3: 100m Run
THURSDAY
4 Sets
A1) 10-12 Supinated Db Curls @30x1
R60s
A2) 10-12 Bodyweight Tricep Extensions on Rack @31x1
R60s
+
4 Sets
B1) 8-10 Strict Toes 2 Bar
R60s
B2) 20-24 Alternating Hammer Grip Bench Press
R60s
+
3 Sets
C1) 15 Barbell Reverse Curl
R60s
C2) 12-15 Tall Kneeling Overhead Tricep Extensions
R60s
FRIDAY
A) 3 Rounds
1min of 90/90 Hip Rotations
20 Lateral Banded Steps in Each Directions
15 Bandded Goblet Squat
15 KB/DB RDL
10 Low to Tall Plank
+
B) Front Squat in 18min
Warm Up: 10, 8, 5
Building: 3, 2, 2
Max Attempts: 1, 1, 1...
+
C) "Karen"
150 Wallballs for Time (20/14)
*10min Cap
SATURDAY
The Intramural Open is over so back to regularly scheduled Saturday Classes @ 9am and 10am.
These classes have had their caps extended. If you you get waitlisted, please do not come unless you get a notification you are let into class. Thanks!
40min Emom
Min 1: 12/10 Cal Row
Min 2: 10 per arm DB/KB Tall Kneeling Strict Press
Min 2: 18 Sit Ups
Min 3: 15 Box Jumps or 10/leg Box Step Ups
SUNDAY
Sunday Speciality Classes due to the EASTER Holiday. Enjoy your eggs
Upcoming Sunday Specialty Class Schedule
April 11th: Movement Therapy w/ Jess
April 18th: Gymnastic Skills w/ Zach - Ring Muscle up
April 25th: Gymnastic Skills w/ Brie - The Handstand
May 2nd: Olympic Lifting Technique w/ John