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