Weekly Announcements
1) Programming: Half Way Through
-We are now entering into more the "strength" portion of the Monday and Wednesday (Fr Sq and Bench). You will see reps lower and your weights jump up. Do NOT push the weights if you are feeling unstable or still unsure with these lifts, just add weight and move well. Moving well is number 1 priority.
Monday
Classes Cancelled Today
Enjoy your Holiday!
TUESDAY
A) Every 2.5min x 6
Set 1: 500/450m Row
Set 2: 6/side Thread the Needle
10 Barbell Chest to Bar
10 Burpees to Full Sq
+
B) Front Squat (OR Variation)
6 Sets in 18min*
1x8 Warm Up
2x5 Building
3x4 Hard Working @2011
+
C) Emom x 12min
Min 1: 12-15sec Echo Bike Sprint
Min 2: 10 Strict Pullups
WEDNESDAY
A) 400m Run
20 PVC PT
300m Run
20 Yoga Push Up
200m
20/side DB Ext Rot
100m
20 Internal PVC PT
+
B) Bench Press
6 Sets in 16min*
1x8 Warm Up
2x5 Building
3x4 Hard Working @2011
+
C) 5 Sets
8-12 DB Bench Press
Right into...
8-12 KB Horn Tricep Extensions
Right into...
8-12 Barbell Bent Over Row
R90sec btwn sets
THURSDAY
A) Every 3min x 6 Sets*
10 Hang Power Clean (135/95)
10 Front Rack Forward Lunge (135/95)
10 Burpee Over Bar
10 T2b
*If you miss a round reduce your reps by 2 across the board and continue onto the next minute.
If you miss one of the first two rounds... you definitely scaled wrong.
FRIDAY
A) Emom x 12min
Min 1: 60sec Single Unders
Min 2: 10 Ring Face Pulls
Min 3: 20 Plank Up Downs
+
B) 9min Emom
Min 1: 1-2/arm TGU
Min 2: 10-12/side Hanging Oblique Tucks
Min 3: 10-12 Barbell/DB/Plate Cuban Press
+
C) E2mom x 8sets
Min 0-2: 10/arm T. Kn. Filly Press
Min 2-4: 8-12 Barbell Curls
SATURDAY
A) 10min Amrap
850m Run
Amrap box jumps
+
B) 10min Amrap
20 Abmat Situps
10 Airsquats
+
C) 8min Amrap
1000m/900m Row
Amrap Burpees
SUNDAY SPECIALTY CLASS
This Sunday July 17th: Arms w/ Stefan
Upcoming Sunday Specialty Class Schedule
July 17th: Movement Therapy: Hips w/Jess
July 24th: Olympic Lifting Tech and Lift: The Clean w/ Meg
July 31st: Gut and Butt Burner w/ Brie