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8/16/2021 - 8/22/2021

Weekly Announcements

1) SUNDAY SPECIALITY CLASS @ 11am


August 22: Arm Day w/ Zach


Open Gym Members: Gym still open for yall.


Upcoming Sundays

August 29: Move Therapy w Jess

 

MONDAY

A) 8min Amrap

GM to Inch Worm to Thread the Needle (R & L) to push up

+

B) 4x12 @ 3111

KB/DB RDL

+

3 Sets

C1) 10 Nordic Hamstring Curls

each person

C2) 10 Strict Toes to Bar

+

D) EMOM x 8min

20 Walking Lunges

 

TUESDAY

For Time

5 Rounds for time

400m Run

40 Push Ups

20 Strict Pullups


40min Cap

 

WEDNESDAY

A) 15min Emom

Min 1: 25sec/side kneeling windmill

Min 2: 50sec Goblet Hold Wallsit

Min3: 50sec No Push Up Burpee

+

B) 17min to Build to 1RM Thruster from Rack

 

THURSDAY

4 Sets

A1) 16 Bbell Preacher curl

A2)\12 Low Bar Tricep Ext

+

4 Sets

B1) 12 Supinated DB Curl @3010 (both arms)

B2) 20 Overhead Tricep Extension

+

15 minute AMRAP:

15 KB Horn Curls

12 Rower Pikes

 

FRIDAY

A) 25min AMRAP Alternating with a Partner

7 Hang Power Snatches

10 Burpee over bench

+

B)10min AMRAP Alternating with a Partner

Partner 1: 25 Bicycle Crunches

Partner 2: Superman Hold

(Rest together when needed)

 

SATURDAY

EMOM x 35min:


Min 1: 10/8 cal row

Min 2: 8-10 Burpees

Min 3: 100m Run

Min 4: 14 BW Reverse Lunge

Min 5: 30s FLR hold

 

SUNDAY SPECIALITY CLASS @ 11am


August 22: Arm Day w/ Zach.


Upcoming Sundays

August 29: Move Therapy w Jes

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