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