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8/2/2021 - 8/8/2021

Updated: Aug 3

Weekly Announcements

1) SUNDAY SPECIALITY CLASS @ 11am


August 8: Aerobic Conditioning w/ Lara



Open Gym Members: Gym still open for yall.


Upcoming Sundays

August 15: Abs and Aerobics w/ Lara

August 22: Arm Day w/ Zach

August 29: Move Therapy w Jess

MONDAY

5 Sets

A1) 8-10/leg Bulg Split Squats @3112

R60s

A2) 20 Dual Frog Stance KB/DB DeadLifts @3011

R60s

+

B) 18min AMRAP

3 Wall Walks

10 Seated Dumbell Curl

10 KBS (70/53)6

TUESDAY

A) Emom x 8min

Min 1: 8-10/side Side Plank Reach Throughs

Min 2: 8 Strict Burpees

+

B) 4 Rounds for Time

25 DB Bench Press (50/.35)

20 Toes to Bar

12min Cap

+

C) E4mom x 3 Sets

400m Run

12 Strict Pullps

21 Push Ups

WEDNESDAY

A) 6 sets from Rack

2 Front Squat +2 Push Press+ 2 Thrusters

R~2min

+

B) Every 2min for 20min

10 Standing Arnold Press

10 Box Jump Overs

-Feet can't touch the top of box

-Scale to bench or other object you can jump over

THURSDAY

A) 20min Amrap

500m Row

20 Walking Lunge

20 Plate to OH


R10min


B) 20min Amrap

550m Run

30 Suit Cases

100m Farmers Carry (~50/35)

FRIDAY

A) Partner 1: 3min Straddle Stretch on wall

Partner 2: 90sec Pigeon Stretch per side

Switch

+

B) 6 Sets

300/250m Row

12 Power Snatch

10 Burpee Over Bar

R2min

SATURDAY

A) 26min AMRAP in Groups of 3:

900m Row

20 Pullups > Jumping Pullups

30 Wallballs > Airsquats


*Partition work evenly among partners

SUNDAY SPECIALITY CLASS @ 11am


August 8: Aerobic Conditioning w/ Lara


Open Gym Members: Gym still open for yall.


Upcoming Sundays

August 15: Abs and Aerobics w/ Lara

August 22: Arm Day w/ Zach

August 29: Move Therapy w Jess

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