Weekly Announcements
1) Go Be Great Charity Workout
June 12th @ 9:30am
- Normal class times combined in one 9:30am Class
- No cap on class, register on Pike 13 app
- No donation ncessary, VA/GBG merchandise will be available to purchase day of
- Anyone welcome!
-Read more about their Organization here https://wearegobegreat.com/
2) Pool Party at Jax's
June 12th @ 1pm
Facebook event below - PLEASE RSVP SO WE CAN GET A HEAD COUNT!
3) Sunday Skills this Week
Arm Day w/ Zach
Upcoming Sundays
June 20- Movement Therapy w/ Jess
June 27- Arm Day Round Two
Jul 4th- Cancelled
Monday
A) EMOM x 10min
Min 1: 12/10 Cal Row or AB
Min 2: 10 Hand Release T Push Ups
+
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)
*20min Cap
TUESDAY
A) 3 Rounds
10 Yoga Push Ups
10 Scap Pullups
10 Alternate Crab Reach Overs
+
B) 2min/side Banded Overhead Stretch
+
C) For Quality (65/45)
50 Strict Press
50 Bent Over Row
50 Close Grip Floor Press
50 Tall Kneeling Push Press
50 Clean Grip Hang High Pull
*25min Cap
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: 15 Abmat Sit Ups
Min 2:10/10 Side Plank Hip Taps
+
C) 23min Amrap
Partner 1: Run 400m
Partner 2: 20 KBS
20 Box Jump Step Downs
THURSDAY
A) 23min to do 4 Sets
A1) 20 Plank Up downs
A2) 12 Db Supinated Curls @31x1
A3) 12 Bodyweight Tri Ext Variation
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: Row or AB Cals
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.
1 Cal
2 Snatch
3 Cal
4 Snatch
5 Cal
etc...
SATURDAY (Important Changes!)
Go Be Great Charity Workout
- Normal class times combined in one 9:30am Class
- No cap on class, register on Pike 13 app
- No donation necessary, merchandise will be available to purchase on site
- Anyone welcome!
"The Catcher"
13 Rounds Split w/Partner
23 Wallballs
13 Burpees
120m Medball Run (switch carry halfway)
A workout in honor Brock Lynn Norton (1997-2013) and The Go Be Great Foundation created in his great memory.
SUNDAY SPECIALITY CLASS @ 11am
Arm Day w/ Zach
www.thiccpump.gov/roastbeef/veins
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
June 20- Movement Therapy w/ Jess
June 27- Arm Day Round Two
Jul 4th- Cancelled
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