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6/20/2022 - 6/26/2022

Updated: Jun 23

Weekly Announcements


1) This SUNDAY SPECIALTY CLASS HAS BEEN CANCELLED


2) Fourth of July Schedule*

Saturday 7/2: 8:30am Class ONLY (no 9:30am) Sunday 7/3: No Sunday Specialty Class Monday 7/4: No Group Class *Open Gym Members can always access the gym during these closed hours.

 

Monday

A) Emom x 8min

Min 1: 45sec Top 1/4 Front Sq w/ 1 sec pause

Min 2: 20sec Hanging Knee Raise

+

B)Emom x 8min

Min 1: 30sec Bottom 1/4 Goblet Squat

Min 2: 30sec Bent Over HG DB Row

+

C) Front Squat (OR Variation)

6 Sets in 18min

1x8 Warm Up

2x6 Building

3x6 Hard Working @2011*

*If you are squatting well, with good technique and form, then a 10-15% total weight increase from your hardest successful set of 8 would be appropriate.

+

D) For Time*

50 Strict Pullups

50 DB Strcit Press (50/35)

*10min Time Cap

 

TUESDAY

Emom x 35min

Min 1: 30-45sec Primal Hold

MIn 2: 30 DU > 30sec Jumping Jax

Min 3: 10-15 WB Throw Sit Ups

Min 4: 15-20 Light Demon Press

Min 5: 30sec of Deadbug Hold

 

WEDNESDAY

A) Row 500/450m

20 Push Ups

20 Goblet Squat

200 Single Unders

60s Top of Crab Hold

20 Leg Raises

25/20 Cal Echo Bike

+

B) Bench Press

6 Sets in 18min

1x8 Warm Up

2x6 Building

3x6 Hard Working @2011*

+

C)24-20-16-12-8-4

Goblet Alt Reverse Lunges

1/arm Gorilla Row > Tripod Row

 

Thursday

A) 6 Rounds for Total Time*

*alternating rounds w a partner (3 each)

12 Dual Kb DeadLifts

15 Burpees

10 Lateral PVC Jump Overs (24/20)

+

B) 6 Rounds for Total Time*

*alternating rounds w a partner (3 each)

10 DB PC

30 Mountain Climbers (R/L = 2)

50 Double Unders

 

FRIDAY

A) 3 Sets

20 Primal Hold Shoulder Taps

20 Side PLank w/ Rotation Rt

20 Side PLank w/ Rotation Lft

20 Mix Grip Scap Pullups (10/10)

+

B) 4 Sets

2.2 Mix Griped Pullups (wt if needed)

12 DB HG Skull Crusher

14 Crush Grip DB Floor Press

+

C) 3 Sets

10 Diamond Push Ups

10 Ring Row Curls

10 Kb Goblet Strict press

10 Kb Horn Curls

10 Dips

10 Supinated Body Rows

 

SATURDAY

Emom x 32min

Station 1: 12/10 Cal Row (50s Cap)

Station 2: 100m Run or 4-8 Strict Pullups

Station 3: 10/8 Cal Ech Bike

Station 4: 10 Burpees

 

SUNDAY SPECIALTY CLASS


This Sunday June 26th: CANCELLED


Upcoming Sunday Specialty Class Schedule

July 3rd: Cancelled for Holiday Weekend

 


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