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9/20/2021 - 9/26/2021

Weekly Announcements

1) SUNDAY SPECIALITY CLASS @ 11am


Sep 26- Aerobic Conditioning with Lara


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

TBA

MONDAY

A) 2 Rounds

10 No Push Up Burpees to Box Step Up

10 Scap Pull Ups

Right Into...

3 Rounds

10 Burpees to Box Jump

10 Strict Chin Up > Negative Chin Ups > Barbell Chin Ups

+

B) 10min Emom

Min 1: 12 Thrusters

Min 2: 15 Ring Rows

+

C) 12min Amrap

2 Wall Walks

10 Supinated Barbell Rows

12 RDL

TUESDAY

A) 9min Amrap

1min Long Walking Lunge Steps

10 Boot Strappers

10 PVC PT

20 Jumping Lunges

+

B) 2 Rounds Led by a Coach

Hand Supported Bulg Split Squat*

~12reps (+/- 2)

Drop Weight...

15+ reps

Drop Weight...

10 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) 10min Amrap

500/450m Row

20 Primal Shoot Throughs

+

B) 21min Emom

Min 1: 10 T2b

Min 2: 50 DU

Min 2: 1 Football Sprawl Every 5sec until 45sec

+

C) 9min Amrap

200m Run

30sec UB DB

THURSDAY

A) 400m Run

Then 5 Rounds in 17min

20 Seated Busdrivers

20 Slightly Bent Over Reverse Flys

10/side Crossbody DB Muscle Snatch

Then 400m

+

20min Amrap

12 alt Cossack Squat

50/50m SA Farmers Carry (~70/53)

12/side SA DB Skull Crushers

10/8cal AB as fast as possible

FRIDAY

12min Emom

Min 1: 20sec Lower/20sec Upper Scorpions

Min 2: 60sec Ground to Halo w/ KB

+

12min Emom

Min 1: 10 Dips

Min 2: 10 Strict Pullups

+

12min EMOM

Min 1: 12 Hang Power Snatch

Min 2: 12 Burpee Over Bar

SATURDAY

11min Amrap Amrap w/ a Partner*

50 Star Jumps

60 Shoulder to OH (with anything)

70 Anch situps

80 Air squats

90 Double unders


R2min


11min Amrap*

*Sub burpees for any movements

*Pick up where you left off


R2min


11min Amrap*

*Sub Cals Rowed for any movements

*Pick up where you left off


*One working at a time

*Split Work Evenly

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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