Weekly Announcements
1) New Program Cycle starts Monday
Below is the weekly layout of the program and the 8min video walkthrough if you want.
2) New Friends
Attention Members: We will have probably alot of new friends in class this month. Be nice, show them where things are, partner with them, and try to not be too weird...yet.
Monday
A) Emom x 8min
Min 1: 10 PVC PT
10 Bbell Strict Press
Min 2: 6 Push Up to Down Dog
10 DB RDL
+
B) Every 3min for 5 Sets
12-14 Koji Press
+
C) Every 2min for 5 Sets
10-12 DB or KB RDL @31x1
+
D) Emom x 10min
Min 1: 13/10 Cal Echo Bike
Min 2: 10 Burpees
TUESDAY
A) Every 5min for 20min
20 Controlled Mountain Climbers
10 Plate Bus Drivers
Echo Bike Steady Effort in Time Remaining
+
B) Every 5min for 20min
15sec Side Plank Left
15 Side Plank Hip Taps
15sec Side Plank Right
15 Side Plank Hip Taps
10 Curls
Row at Steady Effort in Time Remaining
WEDNESDAY
A) 3 Rounds
10/side Reverse Lunge to Thread the Needle
10 Scap Pullups
60sec Forearm Plank
+
5 Sets in 30min
B1) 12/side Deficit DB Step Downs
R~45s
B2) Max Unbroken Toes 2 Bar
R~45s
B3) 2/side TGU (53.35)
R~45s
THURSDAY
A) 35min Time Cap
40 Strict Pullups
40 RKBS
40/35cal Row or 35/30cal Echo
40 Pushups
40 DU
40 Suitcases
400m Run
40 Suitcases
40 DU
40 Pushups
40/35cal Row or 35/30cal Echo
40 RKBS
40 Pullups (kipping or strict)
FRIDAY
A) 5x5 Reps
1 Rep = 5 Tricep Ext + 5 Extended Gob Sq
+
B) High Hang Full Clean Tech Work
+
C) EMOM x 20min
Building High Hang Full Clean
SATURDAY
Teams of 3
800m Weighted Plate Run (Run Together)
3000m Row (1000/900m each)
300 No Push Up Burpees
3000m Row (1000/900m each)
800m Weighted Plate Run (Run Together)
40min Cap
Echo Bike Run Scale: Run until you team gets back
SUNDAY SPECIALTY CLASS
This Sunday Aug 7th: Muscle Up Skill Work w/ Bill
Upcoming Sunday Specialty Class Schedule
Aug 7th: Muscle Up Skill Work w/ Bill
Aug 14th: Arms w/ Zach
Aug 21st: Abs and Cardio w/ Brie
Aug 28th: Movement Therapy w/ Jess (Neck/Posture/Shoulders)
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