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7/31/2023 - 8/6/2023

ANNOUNCMENTS


1) Last Week of this Program Cycle

New Program Cycle and video next week.

 

MONDAY

A) 6min Amrap

GM to Inch Worm to Thread the Needle (R & L) to push up

+

B) 4x12 @ 3111

KB/DB RDL

+

3 Sets

C1) 10 Nordic Hamstring Curls

each person

C2) 10 Strict Toes to Bar

+

D) EMOM x 8min

20 Walking Lunges

 

TUESDAY

For Time

5 Rounds for time

400m Run

40 Push Ups

20 Strict Pullups


40min Cap

 

WEDNESDAY

A) 15min Emom

Min 1: 25sec/side Windmill

Min 2: 50sec Goblet Hold Wallsit

Min 3: 50sec No Push Up Burpee

+

B) 17min to Build to 1RM Thruster from Rack

 

THURSDAY

4 Sets

A1) 16 Bbell Preacher curl

A2)12 Low Bar Tricep Ext

+

4 Sets

B1) 12 Supinated DB Curl @3010 (both arms)

B2) 20 Overhead Tricep Extension

+

15 minute AMRAP:

12 KB Horn Curls

16 Star Fish

 

FRIDAY

A) 25min AMRAP Alternating with a Partner

7 Hang Power Snatches

10 Burpee over bench

+

B)10min AMRAP Alternating with a Partner

Partner 1: 25 Bicycle Crunches

Partner 2: Superman Hold

(Rest together when needed)

 

SATURDAY

EMOM x 35min:


Min 1: 10/8 cal row

Min 2: 8-10 Burpees

Min 3: 100m Run

Min 4: 10/side BW Reverse Lunge

Min 5: 30s FLR hold

 

SUNDAY SPECIALITY CLASS


This Sunday Aug 6th: Movement Therapy: Low Back and Hips w/ Jess


Upcoming Sundays

Aug 13th: Cardio and Abs w/ Brie

Aug 20th: Arms w/ Zach

Aug 27th: Leg Pump w/ Stefan

Sep 3rd: Cancelled Labor Day


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