top of page
Search

6/8/2020 - 6/14/2020

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)

990 views0 comments

Recent Posts

See All

コメント


bottom of page