ANNOUNCMENTS
1) Saturday Class Changes
We now have TWO different types of classes on Saturday.
8AM Strength Saturdays - We will do some bigger movements as well as some dynamic/explosive movements.
9AM Conditioning - Think about this as a normal Saturday class.
*****With this comes a change in time to 8/9am*****
Feel free to take both classes back to back if you are up to it. If you have a 10 class pack or 12x a month membership these will count as two separate classes. If you have friends from out of town that want to come drop in 9am would usually be best.
2) New 8 Week Program Cycle and Video
MONDAY
A) 5 Sets (15min)
30sec of Spanish Squats
R30sec
30sec of Barbell Chin Ups
R30sec
30sec of X Sit Ups
R30sec
+
B) 5 Sets (15min)
10 Quick Front Squats
Superset Immediately w/ 12-15 Inclinced Supinated DB Curl
R90s
+
C) 5 Sets (15min)
15sec/side Kick Stand Squats
R30s
30sec Rt Side Plank Hip Taps
R30s
30sec Lft Side Plank Hip Taps
R30s
TUESDAY
*Choose Either Butt or Chest for Part A
A) E3.5MOM x 5 Sets (17m30s)
Chest Option:
15-20 Decline DB Chest Press
8-12 Bodywt Tri Ext
Butt Option:
15-20 Bartbell Hip Thrusts
30 Alternating Banded Side Step Squats
B) EMOM x 18min
Min 1: 40sec of HEAVY Anchored Situps
MIn 2: 7side KB OH Rev Lunges
Min 3: 10-12 OH DB Tri Ext
WEDNESDAY
A) 4 Sets (16min)
60sec Rotational Wall Ball Ground Slams
R60sec
30sec of Primal ShootThroughs
30sec Knee to Opposite Elbow Plank
R60sec
+
B) 2 Rounds in 23min
400m Fast Walk
500/450m Easy Row
400m Fast Jog
250/225m Moderate Row
400m Run
250/225 Row Sprint
THURSDAY
A) 10 Rounds
30sec Banded Lateral Bear Crawl
30sec Rest
+
B) Every 90sec x 10 Sets (15min)
10 Deadlifts
+
C) Every 90sec x 10 Sets (15min)
Set 1: 10 Arnold Press
Set 2: 10 Nordic Curls
FRIDAY
A) E5MOM x 50min
10 Toes 2 Bar
15 Push Ups
10 Strict Pullups
SATURDAY
8AM STRENGTH
A) 15min to Build and Complete
5x8 Back Squat
+
B) For Quality in 10min
30 Building Box Jumps
+
C) E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
9AM CONDITIONING
A) With a Partner for Time*
1000/900m Row
100 Box Jumps
100/80 Cal Echo
100 Burpees
800m Run
*1 Partner Working at a Time
*Split Work Any Way
*Each Part has to be completed at once but can be done in any order
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 8/11 - Movement Therapy with Jess. Focusing on Neck and Shoulder Rehab and Prehab
Upcoming Sundays
8/18- Abs and Cardio w/ Zach
8/25- Arms w/ Stefan
9/1- Hand Stands w/ Stefan
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