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9/13/2021 - 9/19/2021

Weekly Announcements

1) SUNDAY SPECIALITY CLASS @ 11am


Sep 19th- Arm Day with Zach


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Sep 26- Aerobic Conditioning with Lara

MONDAY

A) E2mom* x 12min

10 Air Squats

8 DB/KB RDLS

10 Barbell Pullups

*Alternating Rounds:

Jumping Jacks in Time Remaining

or

Plank in Time Remaining

+

B) Emom x 36min

Min 1: # Strict or Kipping Pullups

Min 2: 12 Dumbell/KB Push Press

Min 3: 10 UB Deadlifts

Min 4: 10 Double Unders or 10 Jumping Jax

TUESDAY

A) 10min Amrap

1min Foot on Bench Couch Stretch/side

10 Boot Strappers

10 Wtd PVC PT

10 Jumping Air Squat

+

B) 2 Rounds Led by a Coach

Hand Supported Bulg Split Squat*

10 reps

Drop Weight...

20 reps

Drop Weight...

15 reps @ 2111

+

C) 3 Rounds Led by a Coach

Bench Press

~15 reps (+/- 2)

Drop Weight...

20+ reps

Drop Weight...

10 reps @ 3011

WEDNESDAY

A) 40min Amrap

50/40 Calorie Row

50 Double Unders

50 Alternating Plank Reaches

50 KB Hang Power Clean

50 Burpees

50 KB Hang Power Clean

50 Alternating Plank Reaches

50 Double Unders

R3min

THURSDAY

A) 13min Amrap

10 Weighted Superman to Prisoners

20 Prone W's to Squeeze

30 Box Step Ups

+

B) Emom x 10min

10 Toes to Bar > Toes to Ring > Suitcase/Leg Raise

+

C)850m Run

+

3 Sets For Quality and Contraction

20 Laying Db/Kb Skull Crushers

20 Barbell Curl

20 Arnold Press Rotates

20 Elbow Out Ring Row

+

850m Run

FRIDAY

A) 25min Amrap

5 Pullups

10 Push Ups

15 Airsquat

100m Run

SATURDAY

AMRAP in 30 minutes:

Teams of 3

30 Box Jump Step Down

30 Cal Row

30 Suitcases

Every 5 minutes Teams do 10 No Push up Burpees together Starting at 0:00

SUNDAY SPECIALITY CLASS @ 11am


Sep 19th- Arm Day with Zach


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Sep 26- Aerobic Conditioning with Lara

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