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6/27/2022 - 7/3/2022

Updated: Jul 1

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

 


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