Weekly Announcements
1) SUNDAY SPECIALITY CLASS @ 11am
August 1: Movement Therapy w/ Jess
Low Back and Hips/Hamstring
Open Gym Members: Gym still open for yall.
Upcoming Sundays
August 8: Aerobic Conditioning
August 15: Abs and Aerobics
August 22: Arm Day w/ Zach
August 29: Move Therapy w Jess
MONDAY
4 Sets
A1)10 Good Morning w/ barbell
R60s
A2)10/10 Single Leg RDL*
*One Foot on Bench hold KB/DB
r60s
+
50-40-30-20-10
RKBS (70/53)
Push Up
25min Cap
TUESDAY
A) 10min Amrap
5/each direction Wtd Arm Circles
10 Barbell Pullups
5 Burpees
100m Row
+
B) 10min to Performa
5x5 Weighted Pullup > 30-40 Tough Negaitives > 5x10 Barbell C2b
+
C) 20min Amrap
20 Kipping Pullups
10 Demon Press
20 Abmat Situps
WEDNESDAY
A) 3 Rounds
10 90/90 Hip Rotations (R+L=1)
10 Plate Squats @2512
30sec Waiter Plate Hold
10 Top of Push Up into Squat
+
B) 10-10-8-6-4-2-2*
Back Sqaut @3112
*Building Weight
+
C) 10-10-8-6-4-2-2*
PushPress*
*Building Weight not TnG
THURSDAY
A) Every 6:30sec x 5 Sets
500/450m Row
400m Run
FRIDAY
A) 4x10/side Split Squat from rack with barbell @2111
R90sec
+
B) 5 Sets as a Group
45 Second of Unbroken Wallball
R45s
90sec of Unbroken Burpees
R2min
SATURDAY
A) With a Partner, working 90s on and 90s off x 12 (each):
10 Push Ups
100m Shuttle Run
10 Box Jump
10 T2B or Knee Raises
*Partner picks up where other left off
SUNDAY SPECIALITY CLASS @ 11am
August 1: Movement Therapy w/ Jess
Low Back and Hamstring
Open Gym Members: Gym still open for yall.
Upcoming Sundays
August 8: Aerobic Conditioning
August 15: Abs and Aerobics
August 22: Arm Day w/ Zach
August 29: Move Therapy w Jess