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7/19/2021 - 7/25/2021

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


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