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8/28/2023 - 9/3/2023

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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