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8/28/2022 - 9/4/2022

Updated: Aug 31

Weekly Announcements


1) Labor Day Weekend Schedule

Friday 9/2: Normal Schedule

Saturday 9/3: 9:30am CLASS ONLY (ignore waitlist)

Sunday 9/4: No Sunday Specialty

 

MONDAY

A) 3 Sets (10m30s)

60sec PVC PT

R10s

60sec DB Push Press

R10s

60sec RKBS

R10s

+

B) E3MOM x 4 Sets (12min)

5.5 Strict Press

* . = 20sec Pause

+

C) IN 13min Perform 5 Sets

6-10 Deadlift w/ 3sec Pause at RDL bottom.

+

D) 9min AMRAP

5 Front Squat (95/65)

10 Burpee Over the Bar

 

TUESDAY

A) Every 7min for 21min

12 Chin Ups

16 Heavy Db Curls

20 Banded Curls

Echo Bike ~12/9 cal per min in Time Remaining

+

B) Every 7min for 21min

12 Bodyweight Tricep Extensions

16 KB Skull Crushers

20 Plank Up Downs

Row ~14/10cals in Time Remaining

 

WEDNESDAY

A) 4 Sets (12min)

2:30 AMRAP

4/side Goblet Reverse Lunge

5 Goblet Squats w/ Pause

6 Pushups to Down Dog

R30s

+

B) E4MOM x 5 Sets (20mn)

6-8 Back Squat

12/arm Tripod Row @3112

+

C) E4MOM x 4 Sets (16min)

10 Bench Press

15-20 Supinated Body Rows

 

THURSDAY

A) 12 Rounds with a Partner*

10 UB Hang Power Snatch (115/85)

12 Toes to Bar

15/11 Cal Echo Bike


*Alternate rounds (6 each)


*27min Time Cap

 

FRIDAY

3 Rounds (36min)

A) 3min AMRAP

200m Run

50 DU

Max LM Sit Ups (5/5)


R1min


B) 3min AMRAP

10 Close Grip Inc DB Bench press

10 Wallballs


R1min


C) 3min AMRAP

Max Barbell Hip Bridge (95/65)


R1min

 

SATURDAY

9:30am CLASS ONLY (ignore waitlist)


With a partner for time:

800m Run Together

Then...

2 Rounds

50 Strict Pullups

50 Burpees

50 Star Jumps

Then...

550m Farmer's carry

 

SUNDAY SPECIALTY CLASS


This Sunday Sep 4th: No Specialty Class - Labor Day Weekend


Upcoming Sunday Specialty Class Schedule

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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