Weekly Announcements
1) Fourth of July Schedule*
Saturday 7/2: 8:30am Class ONLY (no 9:30am) Fourth of July Team workout 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) 3 Rnds
3 Inch Worm to Pushup
100m Run
3 Rnds
8 Alt Spiderman Lunge
8 Jumping Lunges
8 Split Stance Hinges
3 Rnds
10 Fr Sq (increasing wt each set)
30 Bicycle Crunches
+
B) Front Squat (OR Variation)
6 Sets in 18min*
1x8 Warm Up
2x3.3 Building
3x3.3 Hard Working @2011
*the "period" in each set dictates a 10sec rerack where you hands may not leave the bar
+
c) 14min Amrap
30sec Db Burpee
Transition 15sec
30sec Wallball
R45sec
TUESDAY
A) 10min Amrap
250/200m Row
15 Suitcases
R3min
10min Amrap
14/11cal Echo Bike
8 Toes 2 Bar
R3min
10min Amrap
18 Box Jump Step Down
8 Hang Ball Slams for Power
WEDNESDAY
A) Emom x 15min
Min 1: 15 Knee Lean Reverse Fly
Min 2: 10 Elbows in Bicep Curl @2111
Min 3: 30sec of Laying PVC PT or 30sec of Slow Superman to Prisoner
+
B) Bench Press
6 Sets in 18min*
1x8 Warm Up
2x3.3 Building
3x3.3 Hard Working @2011
*the "period" in each set dictates a 10sec rerack where you hands may not leave the bar
+
C) Max Total Reps
Emom x 15min
Min 1: Any Variation Pullup
Min 2: Push Ups
Min 3 Rest
THURSDAY
A) 10 Sets w/ a Partner*
8/arm Db Snatch
20/15cal Echo Bike
*Each partner does an entire round at one time
*5 rounds each
FRIDAY
4 Sets
A1) 20 Toe Elevated Hinges (hand on head if able)
R60s
A2) 10-12 Bodyweight Tricep Extensions on Rack @31x1
R60s
+
4 Sets
B1) 12/side SL Foot Elevated Glute Bridge
R60s
B2) 12-15 Barbell RDL
R60s
+
3 Sets
C1) 10 Nordic Curls
C2) 12-15 Tall Kneeling Overhead DB Tricep Extensions
SATRUDAY
Fourth of July Team Workout
8:30am Class ONLY
For Time (in a Team of 3)
Russian Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball (20/14)
Ball Slams (30/20)
Dumbbell Push Press (45/35)
As a team, complete a total of 1776 reps involving any exercises in any order
Multiple partners may work at a time,
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
SUNDAY SPECIALTY CLASS
This Sunday July 3rd: Cancelled for Holiday Weekend
Upcoming Sunday Specialty Class Schedule
July 10th: Movement Therapy: Hips w/Jess
July 17th: Arms w/ Stefan
July 24th: Olympic Lifting Tech and Lift: The Clean w/ Meg
July 31st: Gut and Butt Burner w/ Brie