Weekly Announcements
Weekly Updates
It is getting hot! Make sure to be drinking lots of water, salting your foods, and not coming to the gym on a completely empty stomach! Class Size: If a class is full, jump on the waitlist. The coach is liable to let you into class if the equipment requirements are looking good. Saturday Class Times: 8:30/9:30/10:30am worked well. We are keeping them. New Potential Members: Text me individually to get friends in to try out a class and sign up!
Cant make a class/it is full? OR you are choosing to stay home?
We have put at home versions of each days workouts below the gym workout.
MONDAY
Workout
As Fast As Possible
550m Run (around our block)
50 No Push Up Burpees
50 Hang Db Snatch
400m Run
40 No Push Up Burpees
40 Hang Db Snatch
300m Run (our driveway)
30 No Push Up Burpees
30 Hang Db Snatch
200m Run (corner of Belmont and Carrol)
20 No Push Up Burpees
20 Hang Db Snatch
100m Run (end of alley)
10 No Push Up Burpees
10 Hang Db Snatch
At Home Version
As Fast As Possible
3min Run
50 Burpees
2min Run
40 Burpees
90sec Run
30 Burpees
1min Run
20 Burpees
30sec Run
10 Burpees
TUESDAY
Workout
A) Emom 12min
Min 1: 8-12 Bent Over Barbell Rows
Min 2: 12 Alternating Front Rack Forward Lunges
*Same weight
B) Emom x 12min
Min 1: 12 Bent Over Plate Reverse Flies
Min 2: 12 Thrusters
C) Emom x 12min
Min 1: Max Situps
MIn 2: Max Kipping Pullups > Jumping Pullups
At Home Version
A) Emom 12min
Min 1: 8-12 Any Variation of rows
Min 2: 12 Alternating Front Rack Forward Lunges
*
B) Emom x 12min
Min 1: 12 Bent Over Weighted Reverse Flies
Min 2: 12 Jumping Airsquats
C) Emom x 12min
Min 1: Max Situps
MIn 2: 50sec Superman Hold
WEDNESDAY
Workout
Group A)
5x12 DB Bench Press @31x1
R60s
*on coach count
+
Group B)
3 Sets
B1) 15 Barbell RDL out of a Rack
R60s
B2) 20/side Hip Taps
R30ish sec
+
C) 2min Max Calories on AB
At Home Version
A) 5 Sets max Pushups (non stop movement)
R90s
+
B) 3 Sets
B1) 20 RDL
R60s
B2) 20/side Hip Taps
R30ish sec
+
C) 2min Max Star Jumps
THURSDAY
Workout
Group A)
5x12 Body Weight Tricep Extension in Rack
R60-75s
+
Group B)
5x12 Seated Supinated Db Curls @31x1
R60s
+
Group C)
5x15 Plate Lateral Raise
R60s
+
Group D)
5x12 Ring Row Curls
R60s
At Home Version
A) 5x12 Diamond Pushups
+
B) 5x12 Curls @31x1
R60s
+
C)
5x15 Weighted Lateral Raises (use anything btwn 3-15lbs)
R60s
+
D)
5x12 Any Variation of Curls
R60s
FRIDAY
Workout
A) Emom x 10min
Strict Pullups > 2-3 Negatives > Ring Rows
+
B) 20min Amrap
10 Toes to Bar > Toes to Ring > Suitcases > SL Situps
10 Hang Cleans (135/95)
35 Double Unders
At Home Version
A) Emom x 10min
Any Variation Row
*Steady number across all minutes
+
B) 20min Amrap
10 Suitcases > SL Situps
10 Hang Cleans > KBS
35 Double Unders > Jumping Jax
SATURDAY
CLASS TIMES
8:30am
9:30am
10:30am
Workout
5 Rounds
20 Push Press (db or barbell)
20 Burpees Over Bar
400m Run
At Home Version
Same as Class
Sunday Open Gym
11am -1pm
You still have to register for Open gym, but there will be a two hour window you register for.
You can come in any time between 11-1pm if you are registered.
Capped at 28 ppl.
(So basically just like it use to be but you have to sign up)