ANNOUNCMENTS
1) Reminder that the gym will be CLOSED Saturday 6/24 and Sunday 6/25.
*two weekends from now
We are hosting CE course for Physical Therapists and our coaches will be in attendance.
2) Thank you to Brian and Jules Jackson (and Brie) for hosting a great pool party this past weekend. We appreciate you and the Go Be Great foundation.
3) If you have not picked up your pre order shirts/tanks. Please do that.
MONDAY
A) Emom x 12min
Min 1: 8-10 Yoga Push Ups
Min 2: 7-10/Side Goblet Hold Front Lunge
Min 3: 20 RKBS
+
B) 5x10-12 @ 3111 (12min)
Barbell RDL
R~60s
+
C) 50-40-30-20-10
SA DB Inclined Bench Press (1 knotch up)
Reverse Lunge (70/53) *
*Goblet hold and each leg counts as one
*Each arm bench press counts as one
TUESDAY
A) 3min Amrap
10 Scap Pullup
10 Suitcases
Right into...
3min Amrap
10 Superman to Prisoners
5 Burpees
+
B) 4 Sets in 8min
Max Toes to Bar
or
8min Amrap Suitcases
+
C) Every 5min for 4 Sets
200m Run
10-20 Strict Pull Up
300m Run
WEDNESDAY
A) 3 Sets
12 90/90 Hip Rotations
10 FrontSq @ 41x1
10 Strict Press
+
B) 6 sets from Rack Every 3min (18min)
4 Front Squat +2 Push Press+ 2 Thrusters
+
C) 4 RFT
8/side Hang DB Snatch into Front Sq (50/35)
20 No Push Up Burpees
THURSDAY
A) Emom x 12min
Min 1: 40sec of BW Tricep Ext (any variation)
Min 2: 40sec Plate Cross Hold
+
B) E2MOM x 6 sets
6-8 Heavy Barbell Curl
Max Effort Db Hammer Curl (max 40sec)
+
C) Emom x 10min
20sec Flutter Kick
10sec Rest
20sec Plank Hold
10sec Rest
+
D) 5min AMRAP
Bar hang for total time
FRIDAY
A) Front Rack Stretch
2 Min Per Side
Every 10 Sec Do An Air Squat During Stretch
+
C) 14-12-10-8-6-4-2
TGU (split evenly btwn arms) (53/35)
500/450m Row or 24/19 cal echo*
*Every TGU break is 10 Goblet Squat at end of workout
*35min Cap
SATURDAY
A) Groups of 3*
*1 person has to be in top of a plank or top of a pushup the entire time.
3RFT
900m Run
90 Situps
90 Bench Press (185/125)
SUNDAY SPECIALITY CLASS
This Sunday 6/18: Snatch Lifting Session
Upcoming Sundays
6/25: Gym Closed for Coach's Continue Education Seminar
Comments