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