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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