Weekly Announcements
Weekly Updates
Programming: Moving into the second mini phase of this re-opening cycle. Class Size: Capped at 18 now. (We will let wait list ppl in on depending on the workout) Saturday Class Times: We are going to give 8:30/9:30/10:30am a go. Cleaning/Parking lot Waiting: Still the same New Potential Members: Text me individually to get friends in to try out a class and sign up!
Cant make a class/it is full? OR you are choosing to stay home?
We have put at home versions of each days workouts below the gym workout.
MONDAY
Workout
A) 4 Sets
12/10 Cal Ab
1min Rest
+
B) 4 Sets
250/225m Row
1min Rest
+
C)4 Sets
15 Burpees
Rest 1min
Cap for all is 1min
At Home Version
A) 8 Sets
200m Run
+
B)4 Sets
15 Burpees
Rest 1min
Cap for all is 1min
TUESDAY
Workout
A) 5x8/side Deficit Reverse Lunges
*Not alternating, all 8 right then left.
+
B) 4 Rounds
10 Front Squats (155/115)
10 Hang Power Cleans (155/115)
30 DU> 30 JJ
*One bar w/ One wt.
*From Ground
Cap 13min
At Home Version
A) 5x12/side Reverse Lunges
*Not alternating, all 8 right then left.
+
B) 4 Rounds
20 Goblet Squats
10 Hang Power Cleans
30 DU> 30 JJ
Cap 13min
WEDNESDAY
Workout
E2MOM 32 Min (16 Sets
Min 0-2: 10 UB Strict Press
12 KBS
Min 2-4: 20 Pushups
At Home Version
E2mom 32 Min (16 Sets
Min 0-2: 10 UB Push Press
12 KBS
Min 2-4: 20 Pushups
THURSDAY
Workout
A) Group 1
5min Amrap
Toes to Ring > Suitcases
3min Rest and clean
Group 2
5min Amrap
Supinated Barbell Curls
3min Rest and clean
Group 3
5min Amrap
DB/KB Hammer Curls
+
B) 5x12 Seated Dumbell Tricep Ext @31x1
R60s
At Home Version
Workout
A) 5min Amrap
Suitcases
3min Rest
Group 2
5min Amrap
Supinated Curls
3min Rest and clean
Group 3
5min Amrap
Hammer Or Pronated Curls
+
B) 5x12 Seated Dumbell Tricep Ext @31x1
R60s
FRIDAY
Workout
A) Emom x 10min
Min 1: Strict Pullups > 2-3 Negatives > Ring Rows
Mini 2: Kipping Pullups > Kips
+
B) 10min Snatch Tech
+
C) Emom x 20min
Advance: 1 Snatch Building in Weight
*5lb builds only
Intermediate/Beginner: 1 Snatch/Power Snatch Every 30sec for 20min
*Build in weight as needed
At Home Version
A) Emom x 10min
Any Variation Row
*Steady number across all minutes
+
B) With broom/PVC/Empty Light Bbell
1 Full snatch every 10sec for 20min
SATURDAY
CLASS TIME CHANGE AGAIN! (Hopefully the last)
8:30am
9:30am
10:30am
Workout
E3MOM x 30min
Min 0-3: 30 UB Wallballs > Db Thrusters > Air Squat
Min 3-6: 400m Run
At Home Version
Same as in class. Find a wallball/thruster variation that you can go UB
Sunday Open Gym
11am -1pm
You still have to register for Open gym, but there will be a two hour window you register for.
You can come in any time between 11-1pm if you are registered.
Capped at 28 ppl.
(So basically just like it use to be but you have to sign up)