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7/8/2024 - 7/14/2024

Updated: Jul 10

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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