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7/11/2022 - 7/17/2022

Updated: Jul 15

Weekly Announcements


1) The LifeStyle Plan Registration info and opening coming Monday Night.

 

Monday

A) 3 Rounds

12/side Fr Rev Lunge

12 Goblet Sq

12 RKBS

45sec Jumping Jax

+

B) Front Squat (OR Variation)

6 Sets in 18min*

1x8 Warm Up

1x5 Building

1x4 Bulding

4x3 Hard Working @2011

+

C) E90sec x 8 sets (12min)

Set 1: 12 UB Landmine RDL

Set 2: 25 Wall Balls

 

TUESDAY

A) For Time at ~80% Effort

120 DU > 200-250 SU

30 Strict K2E

1000/900m Row (4:20cap)


120 DU > 200-250 SU

Accum 2min L Sit on Box > Bent Knee > SL

40/34 Cal Echo Bike (4:20cap)


120 DU > 200-250 SU

40 LM Sit Ups

120 DU > 200-250 SU


30min Cap

 

WEDNESDAY

A) Every 3min x 5 Sets (15min)

5 Scap Pullup + AMRAP -2 Strict Pullups

5 Scap Dips + AMRAP -2 Strict Dips (box or ring)

+

B) Bench Press

6 Sets in 18min*

1x8 Warm Up

1x5 Building

1x4 Bulding

4x3 Hard Working @2011

+

C) 10min Amrap

10 DB Push Press

15 Ring Row

 

THURSDAY

A) Emom x 10min

Hang Power Snatch Tech or Build Work

+

B) Emom x 10min

2 Hang Power Snatch > Technique Variations

+

C) 15min Amrap

200m Heavy Farmers Carry

20 Barbell Roll Out

 

FRIDAY

A) Every 5min for 5 Sets

10-12 Koji Press @2121

12 Reverse Fly w/ 1sec Pause

12 Supinated Db Curl @ 30X1

+

B) 50 Bodyweight Tricep Extension

 

SATURDAY

A) 30min Emom

Min 1: Starting at 8 cals*

Min 2: 20 Walking Lunges**

Min 3: 12 Plate Ground to Overhead


*Cals increase by 1 calorie every round

** Alternating each round through

 

SUNDAY SPECIALTY CLASS

July 17th: Movement Therapy: Hips w/Jess


Upcoming Sunday Specialty Class Schedule

July 17th: Movement Therapy: Hips w/Jess

July 24th: Olympic Lifting Tech and Lift: The Clean w/ Meg

July 31st: Gut and Butt Burner w/ Brie

 


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