Weekly Announcements
1) Sunday Specialty Class @ 11am
July 25th: Arm Day w/ Zach Upcoming Sundays August 1: Movement Therapy w/ Jess
MONDAY
A) 10min AMRAP
6/side Bird Dogs
12 Alt Primal Hold Shoulde Taps
12 KB Frog Stance RDL
12 RKBS
+
B) E2MOM x 6 Sets
12 Frog Stance RRDL @2011
14 KB Goblet Switch Lunges
+
C) EMOM x 21min
min 1: 5 Frog Stance DL
min 2: 30 Double Unders > Jumping Jax
min 3: 10 Burpee Over Bar
TUESDAY
A) 4 Sets in 13min
75sec FLR Hold
Immediately into Max Chin Ups > Barbell Chin Up
R~90s
+
B) 13min to Complete
Until you hit 100 Pushups
60sec Top of Ring Row Hold
Immediately in Max Unbroken Push Ups (constant movement)
R~90s
+
C) 13min Amrap
40-30-20-10
Toes to Bar > T2R > SC
DB HG Bench Press
WEDNESDAY
For Individual Times (Running clock)
A) 4min AMRAP or 1 round of...
30 Cal row/ab
30 Thrusters (65/45)
R5min
B) 4 min AMRAP or 2 Rounds
15 Cal row/ab
15 Thrusters (95/65)
R 5min
C) 4min AMRAP or 3 Rounds
10 Cal row/ab
10 Thrusters (115/85)
R5min
D) 4min AMRAP or 1 Round
30 Cal Row/AB
30 Thrusters (135/95)
*thruster weight increases each time
Some Scaling Options
M: 45/75/95/105
F: 15/35/45/55
*If you complete your number of reps in less than 4 min you get extra rest
*If the class is large (25 ppl or more) we will run out of rowers and AB and the ppl last to class will do burpees instead of row/ab
THURSDAY
A) 4 Rounds
200m Run
15 Bbell Curls
20 Alt Soldier Walks
15 Db Skull Crusher
+
B) 4 Rounds
12-16 Alt Kb Gorilla Row @21X1
12-16 Db Pull Over
16 Ring Rows
+
C) 6x300m Sprints
Rest 1:1
*track own rest with stop watch
FRIDAY
A) Row 3min @ 70-80% Effort
10 90/90 Hip Rotations
10 Knee Drops in Squat
10 Boot Strapper
10 Torso Bottom of Squat Rotations
+
B) 3 Sets
8 Reps of 1/14 Back Squat @2111
R20s
5 Tough Box Jumps
R2min
+
C) 4 Sets
Row 21/18 Cal
12 Dual KB/DB Walking Lunge (`50/35)
Ab 21/18 Cal
12 Dual Kb/Db Front Squat
Rest 2min
SATURDAY
6min Amrap
10 Star Jumps
20 Mountain Climbers (Each foot counts as one)
R3min
6min Amrap
5 Burpees
16 Jumping Lunges > Reverse Lunge (Each foot counts as one)
Rest and Transition
Row Sprints as a group
SUNDAY SPECIALITY CLASS @ 11am
July 25th: Arm Day w/ Zach
Open Gym Members: Gym still open for yall.
Upcoming Sundays
August 1: Movement Therapy w/ Jess