Weekly Announcements
Normal Schedule this Week
-Re-opening July 4th for Members w/ Negative Tests -Re-Opening July 13th for all and new members
-No Twitch Stream this week, but at home workouts provided below.
MONDAY
Workout
A) Back Sqaut From Racks
2x10 Warm Up
4x10 Working
R90secs
No Partner Alternate
6x12 Goblet Squats @ 31x1
+
B) 6x10 RDL from ground @31x1
R90s btwn Sets
+
C) 500m Row Time Trial
At Home Version
A) 6 Sets of 40 seconds of Squats*
Weighted in anyway possible
Rest 90sec between sets
+
B) 6x10 RDL from ground @31x1
R90s btwn Sets
+
C) 800m Run Warm Up
Rest 3 min
800m Run Time Trail
TUESDAY
Workout
A) For Time at a Consistent Effort
5 Sets of UB 25 DU or 8 Burpees
3 Sets of 10 UB Hang Power Cleans
400m Run
3 Sets of 10 UB Hang Power Cleans
10 Sets of 10 UB Star Jumps
5Sets of UB 25 DU
At Home Version
A) For Time at a Consistent Effort
5 Sets of UB 25 DU or 30 JJ
3 Sets of 10 UB Hang Power Cleans
400m Run
3 Sets of 10 UB Hang Power Cleans
10 Sets of 10 UB Star Jumps
5 Sets of UB 25 DU or 30 JJ
WEDNESDAY
Workout
A) Bench press @4011
2x10 Warm Up
4x10 Working
R90sec
+
B) 5x12 @ 31x1
Standing DB OH Tricep Ext
R60s
+
C) 10min Amrap
10 Toes to bar
10 Burpees
At Home Version
A) For Time
30 Reps* of this flow:⠀
Pushup + Right Shoulder Tap⠀
Pushup + Left Shoulder Tap⠀
Pushup + Right Leg Shoot Through
Pushup + Left Leg Shoot Through
*This is one Repetition⠀
+
B) 10min Amrap
10 Burpees
10 Suitcases
THURSDAY
Workout
4 Sets
A1) 20 Strict Pullups > 10 Negatives > 25 Ring Rows
A2) 20/side Single Arm Db/Kb Push Press
A3) 20 Upright Rows
+
B) For Time
30/24 Cal AB
Run 550m
At Home Version
Same as Last Week
6 Sets of each exercise - Finish one movement and go to the next.
*Rest 30 seconds between sets and 1 minute between movements.
⠀
A) 15 Reps - Kneeling Lat-Overhead⠀
B)15 Reps - Laying Towel Pulldown
C) 15 Reps - Kneeling Towel Press⠀
D) 15 Reps - Kneeling Upright Row⠀
E) 15 Reps - Kneeling Shoulder Press⠀
+.⠀⠀
F) 15 Reps Total - 3 Pushup + 3 Reverse Snow Angels⠀
+
G) 20 Reps Total - Pushup + Cobra + Blast Off⠀
Rest 30 seconds between sets and 1 minute between movements.
FRIDAY
Workout
A) 5x12/arm
Supinated Curl + Crossbody Hammer Curl
+
B) 5x10 Bench Supported Pronated to Supinated KB Row
+
C) 4x10 Bent Over Reverse Flys
+
D) 150 Up and Over DB Lower Abs
At Home Version
A) 2min Max Double Unders > Single Under > Jumping Jax
2min Max Situps
R1min
90s Max DU
90s Max Situps
R1min
60s Max DU
60s Max Situps
+
B)50-35-20-5
Any Variation of Rows*
Any Variation of Strict Press
*https://youtu.be/rloXYB8M3vU
SATURDAY
CLASS TIMES
8:30am
9:30am
10:30am
Workout*
12min Amrap
1 Rep
5 DB Goblet Squat
5 Db Curls
5/5 Front Lunges
R5min
15min Amrap
20 Wallballs
400m Run
At Home Version
12min Amrap
1 Rep
5 Airsquat
5 BW Tricep Ext
8/8 Front Lunges
R5min
12min Amrap
20 Airsquat
400m Run
Sunday Open Gym
11am -1pm
You still have to register for Open gym.
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