ANNOUNCMENTS
1) NEW 8:30am Class Time Starting July 1st (THIS MONDAY!)
(3x a week) Mon, Tues, Thurs
8:30-9:30am Class will be added to the schedule starting July 1st.
2) 4th of July Week/Weekend Schedule
Thursday 7/4: ONLY 8:30am Group Class - Special 1776 Group Workout
Friday 7/5: 545am/645am and 12pm Group Class (regular programming)
Sat 7/6: ONLY 9:30am Group Class (regular programming)
Sun 7/7: Normal Schedule (Specialty Class w/ Jess)
3) 10 Year Anniversary Pool Party - July 20th
RSVP Evite in emails
Please rsvp if you plan on coming
MONDAY
A) 3 Rounds in 9min
10/side BW Bulg Split Sq
10 90/90 Hip Rotations w/ Chest Drop
+
B) 5 WORKING Sets in 18min
5 Back Squat
Super Set w/ 30sec Side Plank per side
+
C) E5MOM x 4 Sets
250/2225m Row
10 KBS
10 Burpee Box Jump Overs
TUESDAY
A) 3 Sets in 13min
10/side DB Ext Rotation
10 DB Arnold Press
5-10 Negative Pullups
+
B) 5 Sets in 12min
8 Barbell Strict Press
+
C) 16min AMRAP
20 Db Hang Snatch
20 DB Push Press
300m Run
WEDNESDAY
A) 18min to Build to following
Power Snatch + Hang Squat Snatch
+
B) EMOM x 21min
Min 1: 5 Individual Power Snatch
Min 2: 14/11 Echo Cals
Min 3: Rest
THURSDAY
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)
DB Strict Press (50/35)
As a team, complete a total of 1776 reps involving all 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.
FRIDAY
545am/645am and Noon Class Today (all other cancelled)
*Sign up on pike 13 and ignore class cap
A) 5 WORKING Sets in 18min
5 Bench Press
Super Set w/ Max Hanging Knee Raise
+
B) 5 Sets
500/450m Row
R~2min
*2min cap
SATURDAY
ONLY a 9:30am Class Today (8:30am Cancelled)
*Sign up on pike 13 and ignore class cap
A) With a Partner for Time*
100/80 Cal Echo
100/80 Cal Row
800 m Run
100 DB Thrusters (50/35)
*1 partner working at the time
*Complete the segments in any order BUT each segment has to be done completely once started.
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 7/7 Movement Therapy with Jess - Low Back and Hips
Upcoming Sundays
7/14 - Arms with Stefan
7/21 - NO CLASS - Post 10 Year Anniversary Party Rest Day
7/28 - Arms with Stefan
8/4 - Olympic Lifting w/ Zach
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