Weekly Announcements
1) Memorial Day Murph
This year will be performing Murph as a gym Monday May 31st. All are welcome.
2) New Member Guide
We just made this for new members earlier this year... some of you long time members probably could use a quick review...
3) SUNDAY SPECIALITY CLASS @ 11am
Kipping w/ Meg (basics, pullups, toes to bar)
Back by popular demand Meg will take the class through the in and outs of kipping and the tech behind it. This is for all skill levels learning any kipping movement or basics.
Monday
A) 9min Amrap
10 Ring Rows + 15 Sec Top fo RR Hold
5 Single Arm RKBS Rt
5 Single Arm Kb Fr Sq Rt
5 Kb Fr Rev Lunge Rt
5 Single Arm RKBS Lft
5 Single Arm Kb Fr Sq Lft
5 Kb Fr Rev Lunge Rt
+
B) Emom x 10min
5 UB Wtd Pullups > Pullups> Negative > Barbell Pullups
+
5 Sets in 23min
C1) 8 Back Squat @ 3011
R~45s
C2) 10-15 Dual Kb Curl @2111
R~30s
C3) 8/side Single Arm RR
R~30s
TUESDAY
A) 3 Sets in 9min
20m Single Arm KB Overhead Carry R
20m Single Arm KB Overhead Carry L
10 Single Arm Ring Row R
10 Single Arm Ring Row L
5 Theraband In and Out Push Ups/side
10 Bench Press (increasing wt)
+
B) 5 Sets in 17min
3.3.3 Bench Press
*Rerack 15sec pause
R~90s
*Same as last week.... but heavier
+
C) 5 Sets
12/10 Cal Row FAST (45sec cap)
R15s
8 SA RKBS Rt (70/53)
8 SA RKBS Lft
12 Frog Stance KB DL
R90s
WEDNESDAY
A) 15min AMRAP
5 Strict T2b Bar
15/side Oblique Crunch
20 Tall Kneeling LM Twist
+
B) With a Partner 30min Amrap
500/550m Row
*Reset Rower Screen Each Time
2min Cap Each Row
THURSDAY
A) 3 Sets
20 Banded Lateral Crawl R
20 Banded Lateral Crawl L
20 Banded Quadruped Crawl
20 Banded Reverse Quadruped Crawl
10/side Crab Reach Overs
+
B) 4 Sets
2.2 Mix Griped Pullups (wt if needed)
12 Alternating Slam Ball Jumping Push Up
14 Crush Grip DB Bench press
+
C) 3 Sets
10 Diamond Push Ups
10 Kb Horn Curls
10 Kb Goblet Strict press
10 Supinated Body Rows
10 Dips
FRIDAY
A) 3 Sets
10 Lateral Band Walk R/L
30sec band Half Squat Pulses
15sec per side Split Squat Pulses
10 Light Hack Squats
+
4 Sets
B1) 10 Hack Squat @ 3111
R45s
B2) 10 Barbell Good Mornings @ 3111
R60s
+
C) 4 Rounds:
10/8 Cal Row
15sec Tuck L-Sit on DB's
30sec KB/DB Farmers Hold 70/50 each hand
R2mins
4 Rounds
10 Cal Bike
30sec KB/DB FR Hold
60sec UB Forearm Plank
SATURDAY
A) 18min Clock:
Row Continuously @ moderate pace (sub 2min/2:20)
*At the 3, 9, 15min mark get off the rower
and complete
30 Bench Dips
*At the 6, 12, 18min mark get off the rower
and complete
15 Hand Release T Push Ups
+
B) 18min Clock:
Jump Rope Continuously
*at the 3, 9, and 15min mark get off the bike
and complete
15 Dual KB Curl to Press
*at the 6, 12, 18min mark get off the bike and
complete
20 Ring Face Pulls
SUNDAY SPECIALITY CLASS @ 11am
Kipping w/ Meg: Back by popular demand Meg will take the class through the in and outs of kipping and the tech behind it. This is for all skill levels learning any kipping movement or basics.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Upcoming Sundays
Sunday May 23rd: Arm Day w/ Zach
Sunday May 30: No Class (Memorial Day Weekend)