Weekly Announcements
1) Memorial Day Murph
This year will be performing Murph as a gym Monday May 31st. All are welcome.
2) SUNDAY SPECIALITY CLASS @ 11am
Arm Day with Zach
Back by unpopular demand comes another rip roaring arm day. Pump up the testosterone this week bc the day of doom for your biceps has befell this Sunday. Call in sick to Church because your about to devote your life, love, and faith to a Tricep Overlords. If you come to this class without taking a preworkout that would make a cardiologist cry, then you will be asked to leave. On a serious note. All lvls welcome.
Monday
A) Emom x 10 min
Min 1: 6-8/leg Landmine Reverse Lunge
Min 2: 8 Superman to Prisoner + Primal Shoot Throughs
+
B) Emom x 10min
4 UB Wtd Pullups > Pullups> Negative > Barbell Pullups
+
C) 5 Sets in 15min
5.5 Back Sqaut @ 3011
R15s @ rerack
R~75s between sets
+
D) 14min Amrap
15 Land Mine Goblet Sit Ups
10 Db/Kb Thrusters (~50/35)
TUESDAY
A)3 Rounds in 9min
5/leg Assisted Cossack Lunge
10/side Suitcase Kb/DB DL
10/side Tall Kneeling Clean to Press to Windmill
+
B) 5 Sets in 17min*
*1 heavy warmup set + 4 working
2.2.2 Bench Press
*Rerack 15sec pause
R~90s
*Same as last week.... but heavier
+
18min Amrap
10 Power Clean (155/105)
20 Toes to bar
WEDNESDAY
A) Every 9min for 45min (5 sets)
2100m Row*
*Each Partner does 1050/1000m row before switching
THURSDAY
A) Tabata Ab Circuit (17min total)
2min per Couplet
20sec Work/10sec Rest
-L Sit Up (wtd if needed)
-Side Hip Tap Left
-Flutter Kicks
Side Tap Right
-Bicycle Crunch
-Windshield Wipers
- Reverse Crunch
-Russian Twist
R1min
-Spiderman Planks
-Suitcases
-Superman Back Extensions
- X Crunches
-Deadbug Hold
-Reverse Plank Hold
-Sit ups
-Plank*
*Last Plank AMRAP
+
4 Sets in 14min
B1) 10/arm Filly LM Press @ 2111
R30s
B2) 14 Alternating Kb Hip to Halo
R45s
+
C) E4min x 3 Sets
15/12 Cal Row
5 Triple Push Up Burpees
8 Hang Plate to OH
FRIDAY
A) 3 Sets in 6min
20 Bodyweight Hip Bridge (every 5 reps hold for 10sec at the top)
R30sec
10 Low Switch Cossack Squats (5/leg) @very slow tempo
R30s
+
4 Sets in 15min
B1) 12-15 DB Deficit Box Squats @21X0*
R60sec
*Drive your knees out as hard and far as
you can
B2) 15 Banded DB Glute Bridge @20x0
R60s
+
4 Sets in 15min
C1) 8/leg Hand Supported SL DB RDL @2011
R60s
C2) 8/leg Landmine Zercher Curtsy Squat @20X0
R60s
+
D) 3 sets @ tough effort
15 Russian KBS (70/53)
20 BW Jump Lunges
18/15cal AB
R2min between sets
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 SPECIALITY CLASS @ 11am
Arm Day with Zach
Back by unpopular demand comes another rip roaring arm day. Pump up the testosterone this week bc the day of doom for your biceps has befell this Sunday. Call in sick to Church because your about to devote your life, love, and faith to a Tricep Overlords. If you come to this class without taking a preworkout that would make a cardiologist cry, then you will be asked to leave. On a serious note. All lvls welcome.
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