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