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7/3/2023 - 7/9/2023

Updated: Jul 5, 2023

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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