ANNOUNCMENTS
1) Fourth of July Gym Schedule
Monday 7/3: 6:30pm Class Cancelled
Tuesday 7/4: One Mega Class at 9:30am*
*Ignore class cap
*Register on Pike 13
Wednesday: Normal Class Schedule Resumes
2) Vickery 9year Workout and Pool Party.
-July 22nd
-More details to come.
MONDAY
*REMINDER 6:30pm Cancelled Today
A) 3 Sets in 10min
10 Right Arm DB/KB OH Reverse Lunge
3 Right Arm TGU
10 Left Arm DB/KB OH Reverse Lunge
3 Left Arm TGU
+
4 Sets in16min
B1) 6-8/leg Hand Supported Heavy Bulg Split Squat
R20s
B2) 30sec Amrap Frog Stance Deadlift
R90s
+
C) 8 Rounds
25sec On/20sec Rest
1: Cyclists Air Squat
2: Bottom of Hinge Hold
TUESDAY
*REMINDER 9:30am WORKOUT TODAY
*Ignore any class caps, please sign up for class on Pike 13
Team 1776 Workout
For Time (in a Team of 3)
Wtd Goblet Hold Lunges
Box Jumps
Db Hang Snatch
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row or Echo Cals
Double-Unders
Wall Ball
Star Jumps
Dumbbell Push Press
As a team, complete a total of 1776 reps involving all exercises in any order
Two people can be working at the same time.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Score is the time it takes to complete the full workout.
WEDNESDAY
A) Emom x 18min
Min 1: 35sec Tall Kneeling Hammer Curls
Min 2: 35sec Tall kneeling Kb OH Tricep Ext
Min 3: 35sec Bicycle Crunch
+
B) 20min Amrap
20 DB NG FP
20 PVC Pipe Jump Overs (24/20)
30 Suitcases
THURSDAY
A) 10min Warm Up Amrap
Coach's Choice
+
B) E2MOM for 20min:
5 Challenging Thrusters from Rack
+
C) 11min Amrap
30 DU
6/6 Single Arm Db Hang Clean and Jerks (50/35)
FRIDAY
A) 4x15 per side Banded Clamshells Side Planks
+
B) 4 sets
8-12 Heavy DB Ext Rotation
4-8 UB Widegrip Pullup > Bbell Pullup
+
C) EMOM x 20min
Building Power Clean
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
This Sunday 7/9: Snatch Lifting Sesh and Tech w/ Zach
Upcoming Sundays
July 16: Abs and Arms w/ Stefan
July 23: Double Under Skill Work w/ Bill
July 30: Movement Therapy w/ Jess
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