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8/9/2021 - 8/15/2021

Weekly Announcements

1) TLP Participants - Please Schedule your Check in Scan THIS WEEK. With the link below.

https://calendly.com/vickery-4411/15min



2) SUNDAY SPECIALITY CLASS @ 11am


August 8: Abs and Aerobics w/ Lara


Open Gym Members: Gym still open for yall.


Upcoming Sundays

August 22: Arm Day w/ Zach

August 29: Move Therapy w Jess

 

MONDAY

A) 3 Rounds

10 Bbell RDL

10 Yoga Push Ups

100 Single Unders

+

B) 14min Emom

Min 1: 8 Alt SA DB Devils Press

Min 2: 8/side SA OH DB Reverse Lunge

+

C) 12min Emom

Min 1: 15/13 Cal Row

Min 2: 40sec Primal ShootThroughs

 

TUESDAY

A) 8min AMRAP

10 Scap Pullups

10 Top of Push Up to Down Dog

5/5 Offfset Pushups

+

B) New? 10min Kipping Tech


Have a Kip?

30 Negative Pullups *

*3sec down atleast

*Can be wtd

+

C) 30min Amrap with a Partner

10/side TGU Sit Up

20 Bench Press

20/side DB Tripod Row

 

WEDNESDAY

A) 17min to build to a set of Heavy 3 Thrusters

+

B)150 Wall Balls for time (20/14)

*11min Cap

 

THURSDAY

A) 2 RFT w/ a Partner

100m Run

10 Burpees

10 Db Curls

200m Run

20 Burpees

20 Db Curls

300m Run

30 Burpees

30 Db Curls

400m Run

40 Burpees

40 Db Curls


*Split Work with Partner BUT RUNS

*35min Cap

 

FRIDAY

A) As a Class

BulletProof Shoulder

https://www.youtube.com/watch?v=ACAz6HFj1xE

+

B)2 RFT with a Partner

40 Db Wtd Box Step Overs (24/20) (50/35)

40 Box Jumps (24/20)

40 Power Snatch

 

SATURDAY

60s Stations x 8 Rounds:

Bicycle Crunch

(Trans 15s)

Abmat Situps

(Trans 15s)

AB Cals

(Trans 15s)

Row for Cal

(rest 1:15)

 

SUNDAY SPECIALITY CLASS @ 11am


August 8: Abs and Aerobics w/ Lara


Open Gym Members: Gym still open for yall.


Upcoming Sundays

August 22: Arm Day w/ Zach

August 29: Move Therapy w Jess

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