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