ANNOUNCMENTS
1) Reminder that the gym will be CLOSED Saturday 6/24 and Sunday 6/25.
*This WEEKEND. Normal class schedule resumes Monday morning.
-We are hosting CE course for Physical Therapists and our coaches will be in attendance.
https://barbellrehab.com/dallas/ - More info here if you are interested in what we are doing.
2) Vickery 9year Workout and Pool Party.
-July 22nd
-More details to come.
MONDAY
A) Every 3:30 x 3 Sets
10/10 SA Ring Row
10 RKBS
8/leg Split Stance RKBS
60sec SA DB 90 Degrees OH Carry Lft
60sec SA DB 90 Degrees OH Carry Rt
+
4 Sets 16min
B1) 10 Barbell RDL @3111
R~30s
B2) 20 Heavy UB Walking Lunges
R~90s
+
C) E3min for 9min
20 Drop Squats
20 HG Inclined DB Bench Press
TUESDAY
A) 3 Rounds
10 Scap Pullups
6/6 DB Offset Push Ups
20 Alternating DB Floor Press
10 DB Z Press
+
B) 35min AMRAP
12-15 DB Seal Row
12-15 KB Dead Bug Pull Overs
6-15 Strict Pullups
300m Run
R1min
WEDNESDAY
A) E2MOM for 20min:
6/6 Bulgarian Split Squat Thrusters*
*Opposite hand has weight (right foot on ground, left arm has weight)
+
B) 7 Sets
Min 1: Row 250/225m
Min 2: Superman Prisoner Pushups
Min 3: Rest
THURSDAY
A) 10min Amrap
Banded Plank Circles (once around each direction)
20 Suitcases
+
B) 4 Sets
7/7/7 Barbell Curls
20 Kb Horn Curls
20 Bicycle Crunches
13/10 Cal Echo
Rest as Needed
+
C) 4 Sets
21 Skull Crushers
20 Overhead Tricep Ext
10 Toes to Bar
12/10 Cal Row
Rest as Needed
FRIDAY
A) Emom x 12min
Min 1: 45sec LM Goblet Squat
Min 2: 45sec DB RDL
Min 3: 30sec Continuous Bench Press
+
B) E4min x 7 sets (28min)
16 LM Goblet Hold Alt Reverse Lunge
14 Demon Press
12 Weighted Step Ups
SATURDAY
GYM CLOSED ALL WEEKEND for coaches continuing education and in house seminar
NORMAL CLASSES RESUME MONDAY MORNING
SUNDAY SPECIALITY CLASS is cancelled
GYM CLOSED ALL WEEKEND for coaches continuing education and in house seminar
NORMAL CLASSES RESUME MONDAY MORNING
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