Weekly Announcements
1) Thanks to everyone who came out this weekend to the Social Event
-Vickery Beer Pong Champions were Wes and Alex (and David the Dog)
2) Upcoming Sunday Specialty Class Schedule
May 1st: Aerobic Conditioning with Brie
May 8th: Movement Therapy w/ Jess (Knees)
May 15th: Arm Day / Stefan May 22nd: Abs/Core w/ Brie
May 29th: No Specialty Class. We will do Murph on Memorial Day Weekend Sunday
Monday
A) Every 3min for 3 Sets (9min)
10 Ring Rows + 15 Sec Top of RR Hold
5 SA RKBS Rt
5 SA Kb Fr Sq Rt
5 Kb Fr Rev Lunge Rt
5 SA RKBS Lft
5 SA Kb Fr Sq Lft
5 Kb Fr Rev Lunge Rt
+
B) Emom x 10min
Pullups> Negative > Barbell Pullups
+
Every 4:30sec x 5 Sets (22:30)
C1) 8 Back Squat @ 3111
C2) 15 Barbell Curl @ 3111
C3) 7/side Heavy Chainsaw Row + Db Snatch
TUESDAY
A) Every 3min for 3 Sets (9min)
30sec Waiters Hold R
30sec Waiters Hold L
10 Plate RDLs
10 Groud to OH w/ Plate
10 Supinated Bench Press
+
B) E90s x 10 sets (15min)
Min 1: 10-15 Sup Bench Press
Min 2: 40sec Low to High Plank
MIn 3: 15-20sec/side Split Stance RKBS
+
C) 5 Sets (Each set has 2min Cap)
12/10 Cal Row FAST (45sec cap)
8 SA RKBS Rt (70/53)
8 SA RKBS Lft
12 Frog Stance KB DL to Medium Pull
R90s
WEDNESDAY
A) Every 5min in Any Order for 8 Sets (40min)
600/550m Row (2:30 cap)
5 Strict T2b
14 LM Upper Windshield Wipers
14 DB Hold Low Body Windshield Wipers
THURSDAY
A) 3 Sets
60sec Primal Position
- 20sec Alternating Leg Lifts
- 20sec Alt Hand Lifts
- 20sec Hold
10/side Crab Reach Overs
+
B) Emom x 10min
Chin Ups > Negative > Barbell Pullups
+
C) Every 6min x 5 Sets (30min)
10/side T-Spine Rotations
15 T Kn Kb Horn Curls (53/35)
10/side LM 1/2 Kn Rotating Press
15 Standing DB OH Tri Extension
FRIDAY
A) 3 Sets in 9min
30sec Static GM Hold
15sec/side Split Squat Pulses
10 LM Light Hack Squats
+
4 Sets in 16min
B1) 10 LM Hack Squat @ 3111
R45s
B2) 10 Babrell RDL @ 3111
R60s
+
C) 24min AMRAP
300m Run
50m Farmers Carry
50m Front Rack Hold
60sec Forearm Plank
SATURDAY
Partner Workout (45/25) (all runs together)
80 Partner Burpees (up and over)
40 Plate Thrusters
850m Run
80 Partner leg lifts
40 Toes to bar
600m Run
80 Box Jump Overs (30/24)
40 Plate Ground to Overhead
400m Run
80 Partner Plank Claps (R+L =1)
40 Zercher Plate Squats
200m Run
80 OH Hold Walking Lunge
40 Plate Walk Over Push Ups
SUNDAY SPECIALTY CLASS
This Sunday April 24th: Learning Double Unders w/ Bill
*PLEASE attend this if you are tired of doing jumping jax as a scale.
Upcoming Sunday Specialty Class Schedule
May 1st: Aerobic Conditioning w/ Brie
May 8th: Movement Therapy w/ Jess (Knees)
May 15th: Arm Day w/ Stefan
May 22nd: Abs/Core w/ Brie
May 29th: No Specialty Class. We will do Murph on Memorial Day Weekend Sunday
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