Weekly Announcements
1) 2 More Weeks of this Program Cycle.
New Programming Cycle begins Tuesday 5/31.
2) MAY Social Event: Murph and BBQ
Memorial Day Weekend we will be doing Murph on Sunday (closed Monday) and will follow it up with some drinks, burgers, and dogs.
3) Memorial Weekend Schedule
Friday (5/27) and Saturday (5/28): Normal Hours
Sunday (5/29): 9:30am Murph followed by BBQ and Drinks provided by Vickery
Monday (5/30): Gym is closed, Enjoy a day off!
4) THIS WEEKS SUNDAY SPECIALTY CLASS
This Sunday May 15th: Arm Day w/ Stefan
Monday
A) EMOM x 10min
Strict Pull Up EMOM
+
B) With a Partner*
10 Rounds for Time
15 Burpee Over Bar
9 Hang Power Cleans (155/105)
6 Front Squats
*Alternating Rounds with a Partner (5 rounds each)
*22min Cap
TUESDAY
A) 5 Rounds
10 Up to Down Dog to Ankle Grab
10 DB Strict Press
10 Alternate Crab Reach Overs
10/8 Echo Bike Cals
+
B) Every 4min x 6 Sets (24min)
25 Push Ups
20 Hinge Variations
WEDNESDAY
A) 9min Emom
Min 1: 20 Alt Bottom of Squat Knee Taps
Min 2: 45sec Jumping Jax
Min 2: 6-8 Inchworms
+
B) Emom 10min
Min 1: 8 Toes to Bar
Min 2:14/11 Cal Echo Bike
+
C) 23min Amrap
Partner 1: Run 400m
Partner 2: 15 Wallballs
20 Box Jump Step Downs
THURSDAY
A) 23min to do 4 Sets
A1) 20 Plank Up downs
A2) 12 Barbell Supinated Curls
A3) 12 Db Oh Tricep Extensions
A4) 8-10 Chinups
+
B) With a Partner Each doing a full set
50-40-30-20-10
Weighted Anchored Situps
Plank Side Taps (can go together)
FRIDAY
A) Every 1min and 10sec
Death by...
Min 1: Db Goblet Squat
Min 2: Db Hang Snatch (split reps even btwn hands)
Workout is over when you can't get all your reps within the time limit.
SATRUDAY
A) EMOM x 30min
1: 12/10 Cal Row or Echo Bike
2: 10 Box Jump Step Down
3: 10 DB/KB Strict Press
SUNDAY SPECIALTY CLASS
This Sunday May 15th: Arm Day w/ Stefan
Upcoming Sunday Specialty Class Schedule
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