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
Commentaires