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