ANNOUNCMENTS
REMINDERS BELOW!
1) NEW 8:30am Class Time
(3x a week) Mon, Tues, Thurs
8:30-9:30am Class will be added to the schedule starting July 1st.
2) 10 Year Anniversary Pool Party - July 20th
RSVP Evite in emails
Please rsvp via Paperless Post Evite if you plan on coming
MONDAY
A)EMOM x 9min
Min 1: 10 Back Sq
Min 2: 100m Row
Min 3: 20 RKBS
+
B) 5 WORKING Sets in 18min
4-5 Back Squat
Super Set w/ 8-12 Hvy Standing DB Curls
+
C) 16min
Min 1: 16/13 cal Echo
Min 2: Rest
Min 3: 5 Burpees + 5/side DB Hang Snatch
Min 4: Rest
TUESDAY
A) 10min to Complete 4 Sets
8-12 Koji press
10/each direction PVC Pass Through
+
B) 5 WORKING Sets in 14min
3-4 Barbell Strict Press
Super Set w/ 8-12 Standing Lateral Raise
+
C) 3 Rounds
100 DU
20 Pullups
WEDNESDAY
A) For Time
150 Wallballs*
*Every 90sec Perform 5 PC (135/95)
*Start with 5 PC
THURSDAY
A) 5 WORKING Sets in 18min
3-4 Bench Press
Super Set w/ 15 wtd anchored
+
B) 10 Rounds Alternating with a Partner
2min Rows for cals
FRIDAY
A) 8min EMOM
Min 1: 12 Barbell Chin Ups
Min 2: 12-15 Db Skull Crusher
+
B) 2 Sets in 8min
20 X Crunch
20 Leg Lifts
20 Suitcases
40 Bicycle Crunches
+
C) 12min EMOM
Min 1: Strict Pull Ups (Consistent Number)
Min 2: 10/10 Partial Top Rear Dealt Flies/Full Rear Delt Flies
+
D) 5x10 RDL
R60s
SATURDAY
A) 5x5 DB Arnold Press
+
B) 4 Rounds for Time
20 No Push Up Burpees
400m Run
25 KBS > RKBS
26min Cap
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 7/14 - Arms with Stefan
Upcoming Sundays
7/21 - NO CLASS - Post 10 Year Anniversary Party Rest Day
7/28 - Arms with Stefan
8/4 - Olympic Lifting w/ Zach
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