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7/26/2021 - 7/31/2021

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


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