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9/4/2023 - 9/10/2023

ANNOUNCMENTS


1) Labor Dar Weekend Gym Schedule

Mon Sep 4th: 9:30am Mega Class, Normal Classes Cancelled

*Sign up on Pike 13 but ignore waitlist if there is one


2) Pregnancy & Postpartum Athlete Workshop

Sept 10 @ 12:15pm-1:15pm

-Learn a little about the pelvic floor muscles and basic exercise modifications throughout Pregnancy & Postpartum journey

-$15 sign up

-Open to family/friends

-SIGN UP VIA THIS EVENTBRITE LINK (also in emails)


 

MONDAY - 9:30am only - Ignore waitlist on Pike 13

A) EMOM x 15min

Min 1: 10 Crab Hip Bridge + 20sec Hold

Min 2: 5 RDL + 2 DL

Min 3: 10 Burpees

+

B) Every 2.5min x 30min

1: 3.3.3 Deadlift (15sec Deload)

2: 10 DB/KB Strict Press

10 Push Ups

12/10 Cal on Echo or 200m Run or 50 DU



 

TUESDAY

4 Sets

A1) 10/arm SA OH DB Tri Ext

R60s

A2) 10 Close Grip Low Bar Push Up @ 3011

R60s

A3) 10 Supinated Seated Dumbell Curl @40X1

R60s

+

B) 4 Sets

125/100m Row

10 Toes to bar

125/100m Row

15 Anchored Sit Ups

125/100m Row

Rest 2-3min btwn rounds*


* 10 Zottman Curl During Rest

 

WEDNESDAY

A) E2mom x 4 sets

30sec Dead Bug

30sec Superman Hold

14 Db reverse Lunge

5 squat jumps

+

B) In 20min Perform the Following

5x6/side Bulg Split Squat*

*rest 20 sec btwn legs

Right into...

14-18 Deficit Jumping Lunges

R90-120s

+

C) 12min Amrap

20s L-Hang

20 straight Leg Situps

 

THURSDAY

A) 7min AMRAP

10 Scap pullups

3 Chin Ups

10 Yoga Push Ups 3 Chin Ups

+

B) 5x5 @2010 in 15min

Bench Press

+

C) 5 Sets in 10min (same weight for both)

15 Hammer to Supinated Db Bench Press

Right into

15 Hammer To Supinated Seal Row

+

D) 15min AMRAP at a steady pace switching with a partner.

12 Push Ups > Regular Pushups > Inclined Push Ups

15/12 Cal Bike/Row

 

FRIDAY

A) 18min AMRAP

Alternating w/ Partner

200m/175m Row


5min Walk Jog Together


18min AMRAP

Alternating w/ Partner

14/11 Echo Cals

 

SATURDAY

A) Back Sqaut

5 working sets of 5 Reps

R2min


B) 30min Amrap

Groups of 3

3024 Echo Cals

600m Run

90 Burpees

1200m Row (400m at a time)


*Split Work Evenly

 

SUNDAY SPECIALITY CLASS


This Sunday Sep 10: Movement Therapy with Jess: Low Back


Upcoming Sundays

Sep 17: Cardio and Abs w/ Brie

Sep 24: Arms w/ Stefan


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