ANNOUNCMENTS
1) Labor Dar Weekend Gym Schedule
Sat Sep 2nd: 8:30am Only*, 9:30am Cancelled
Sun Sep 3rd: No Specialty Class. 11am Class cancelled
Mon Sep 4th: 9:30am Mega Class, Normal Classes Cancelled
*Sign up on Pike 13 but ignore waitlist if there is one
2) Pregnancy & Postpartum Athlete Workshop
Sept 10 @ 12:15pm-1:15pm
-Learn a little about the pelvic floor muscles and basic exercise modifications throughout Pregnancy & Postpartum journey
-$15 sign up
-Open to family/friends
-More info/how to sign up will be emailed out by Jess this week
MONDAY
A) E2MOM x 18min
Min 0-2: 28/22 Cal Echo
Min 2-4: 3-6 Negative Pullups
Min 4-6: 20 Push Ups
+
B) E5MOM x 6 Sets
5 Bench Press @ 3012
immediately into Max Box Dips
3-5 Wtd Pullups
TUESDAY
A) 5 Sets
10/side WB Torso Twist Throws
10-20sec/side Adductor Holds on Bench
+
B) 35min Alternating w/ a Partner
24/20 Row or Echo* (24/18) for Echo
*50m walk in between each set and no sitting to rest.
WEDNESDAY
A) EMOM x 10min
Min 1: 45sec Inverted Supinated Row Hold
Min 2: 8/side BW BSS*
*Jumping/Explosive if possible
+
B) Every 1.5min x 24 Sets (36min)
Movement 1: 8-10/side Front Rack Lunges
Movement 2: 12-15 Seal Rows w/ Contraction at Top
THURSDAY
A) 3 Sets in 9min
5 Shoulder Around the World Raise
7/side Kb Snatch
10 Supinated Bbell Strict Press
+
B) E3MOM x 18min (6sets)
5 Deadlift @2011
FRIDAY
4 Sets
A1) 12 Reverse DB Curl
R~60
A2) 60sec Max Supinated Barbell Curl
R~60s
+
B) 100 BW Low Bar Tri Ext
+
C) 10min AMRAP
10 Bridge Walkouts
10 Toes to Bar
SATURDAY
40 Rounds Alternating w/ a Partner
5 Wall Balls
3 Burpee Box Jumps
2 DB or KB Fr Sq (~65/~50)
*Every 5 minutes both run 200M (Starting at beginning)
SUNDAY SPECIALITY CLASS
This Sunday Sep 3rd: Closed Labor Day
Upcoming Sundays
Sep 10: Movement Therapy with Jess: Low Back
Sep 17: Cardio and Abs w/ Brie
Sep 24: Arms w/ Stefan
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