Search

6/21/2021 - 6/27/2021

Weekly Announcements

1)General Notes

-This is week is tough, get into a groove as we start Week 2 of this program. Make sure to hydrate ALOT and eat well as we go into summer.

-For those asking about the next Nutrition Push (The Life Style Plan). We look to start it again mid July. More info to come.


2) Sunday Skills this Week

11am Arm Day Round Two w/ Zach

Prime the pipes because Arm Day is back for a second time this month. Come in ready to go heavy and work hard....If you expect to be in and out within an hour, then you might want to jump on your pelaton and go for a fun ride with Coach Chad. BUT if you're ready to bring the thickness and grow the tanned, rippling pythons... then Arm Day Round 2 is for you.



Upcoming Sundays Jul 4th- Cancelled

MONDAY

A) Emom x 15min

Min 1: 8-10 Yoga Push Ups

Min 2: 7-10/Side Goblet Box Step Ups

Min 3: 20 RKBS

+

B)4x12 @ 3110

KB/DB Split Stance RDL (12 per side)

R15sec btwn legs

R45s btwn sets

+

C) 50-40-30-20-10

DU or Ball Jumps

Reverse Lunge (53/35) *


*Goblet Hold (each leg counts as one)

TUESDAY

A) 3min Amrap

10 Scap Pullup

10 Suitcases


Right into...


3min Amrap

10 Superman to Prisoners

5 Burpees

+

B) 3 Sets in 8min

Max Kipping Toes to Ring > 4 Sets Max Knee Raise Hold

+

C) 4 Sets for Quality (26min Cap)

Max Effort Body Weight Bench (BW/.75)*

Row 750/650m

Rest ~4min btwn sets


*pick weight that you can complete at least 20 reps or more your first set... that means it might not be bodyweight....

WEDNESDAY

A) 3 Sets

12 90/90 Hip Rotations

10 FrontSq @ 41x1

10 Strict Press

+

B) 6 sets from Rack Every 3min (18min)

2 Front Squat +2 Push Press+ 2 Thrusters

+

C) 3 RFT

8/side Hang DB Snatch into Front Sq (50/35)

12 Burpees

THURSDAY

A) Emom x 10min

Min 1: 40sec of BW Tricep Ext (any variation)

Min 2: 40sec Plate Cross Hold

+

B) 2RFT

200m Run

100m Bicep Plate Carry (45/25)

300m Run

100m Bicep Plate Carry (45/25)

400m Run

100m Bicep Plate Carry (45/25)

550m Run

100m Bicep Plate Carry (45/25)

35min cap

FRIDAY

A) Front Rack Stretch

2 Min Per Side

Every 10 Sec Do An Air Squat During Stretch

+

B) Emom x 10min

Strict Pullups

+

C) 12-10-8-6-4-2

TGU (split evenly btwn arms) (53/35)

2min of Single Unders in Btwn Sets*

*Every break is 10 Goblet Squat at end of workout

*30min Cap

SATURDAY

Groups of 3*

*1 person has to be in top of a plank or FLR the entire time.

3RFT

1200m Row / 1.4mi AB

80 Abmat Situps

80 Burpees

SUNDAY SPECIALITY CLASS @ 11am


June 20th- Arm Day Round Two w/ Zach


Prime the pipes because Arm Day is back for a second time this month. Come in ready to go heavy and work hard....If you expect to be in and out within an hour, then you might want to jump on your pelaton and go for a fun ride with Coach Chad. BUT if youre ready to bring the thickness and grow the tanned, rippling pythons... then Arm Day Round 2 is for you.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Jul 4th- Cancelled



814 views0 comments

Recent Posts

See All