Weekly Announcements
1) THIS SATURDAY 12pm: Dodgeball Tournament AND Healthy Potluck Lunch
SIGN UP NOW AND DO YOUR PART.
-Winning team members gets a free Phormula 1 Protein Tub or Megawatt
-We have 16 brave souls registered for dodgeball.
-We need around 8 more participants to make a solid tournament.
Go to the link below and register for a team BY MONDAY AUGUST 22nd.
Remember this is also a Potluck social. So bring your favorite healthy dish to share. Cook it or buy, doesn't matter to us. Drinks provided.
MONDAY
A) EMOM x 9min
Min 1: 10 Banded Push Up w/ Step Out
Min 2: 10 Barbell Strict Press
Min 3: 50sec of Alternating Windmills
+
B) Every 6min x 36min (6 Sets)
8-10 RDL to Plate Targets
6-8 Koji Press (increase wt)
10 Around the Worlds
TUESDAY
A) 16min AMRAP
Row 60/50 Cals (Cap 5m)
In Time Remaining..
1-2-3-4-5.....
No Push Up Burpee
Demons Press
2-4-6-8-10...
V Up
Rest 4min
B) 16min AMRAP
Echo Bike 60/50 Cals (Cap 6m)
In Time Remaining...
1-2-3-4-5...
Plank Up Downs
2-4-6-8-10...
Split Stance KB Cleans
WEDNESDAY
A) EMOM x 10min (5 sets)
Min 1: 8/side Knee Over Toe Supported Split Lunge
Min 2: 10 Back Sq w/ band
+
B) In 15min Perform 4x8 /side
Bulgarian Split Squat
+
C) Partner Mega Karen
300 Wallballs for Time
Cap 20min
THURSDAY
A) As a Class for 3 Rounds (~44min)
2min of Forearm Plank
R60s
30s per side Forearm Plank w/ Leg Lift
R30s
60s Right Side Plank
R30s
60s Left Side Plank
R30s
60s Lying Psoas March w/ Band
R60s
5min to complete
400m Farmers Carry (Rnd 1)
300m KB FR/DB FC (Rnd 2)
200m FC (Rnd 3)
Rest in time Remaining
FRIDAY
A) 5x5 Reps
1 Rep = 5 Supinated Curl+ 5 RDL
+
B) High Hang Full Snatch Tech Work
+
C) EMOM x 20min
Building High Hang Full Snatch
SATURDAY
A) 2500/2200 Meter Row
10min Cap
+
B) E2MOMx 10min
25 Abmat Situps
35 DU > JJ
+
C) 140/100 Cal Echo Bike
10min Cap
SUNDAY SPECIALTY CLASS
This Sunday Aug 28th: Movement Therapy w/ Jess (Neck/Posture/Shoulders)
Upcoming Sunday Specialty Class Schedule
Sep 4th: No Specialty Class - Labor Day Weekend
Sep 11th: Movement Therapy with Jess - Knee Health
Sep 18th: Arms with Zach
Sep 25th: Aerobic Conditioning and Abs with Lara
Oct 2nd: Arms with Stefan
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