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9/7/2021 - 9/12/2021

Weekly Announcements

1) SUNDAY SPECIALITY CLASS @ 11am


Sep 12th- Movement Therapy with Jess


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 19th- Arm Day with Zach

Sep 26- Aerobic Conditioning with Lara

TUESDAY

A) 3 Round in 9min

10 Building Back Squat

10 Boot Strappers

10/side Thread the Needle

+

B) 3 Rounds Led by a Coach

Back Squat

~15 reps (+/- 2)

Drop Weight...

20+ reps

Drop Weight...

10 reps @ 3011

+

C) 3 Rounds Led by a Coach

Bench Press

~15 reps (+/- 2)

Drop Weight...

20+ reps

Drop Weight...

10 reps @ 3011

WEDNESDAY

A) 2 Rounds as Group

45sec Primal Hold

15sec Rest

45sec Forearm Plank

15sec Rest

45sec Side Plank L

15sec Rest

45sec Side Plank R

15sec Rest

+

B) 6 Sets *

3:30min Work

90sec Rest

15 Cal Row

20 Primal Shoot Throughs

25 Abmat Sit Ups

30 Box Jumps


*pick up where you left off after rest

THURSDAY

A) 3 Rounds in 9min

15/side Laying External Rotations

10 Slow Scap Chin Ups

20 1/2 Rep Wall Curls

+

4 Sets in 15min

B1) 10-12 Seated Hvy Hammer Curl @ 3111

B2) 12-15 Tall Kneeling OH tricep Ext @3111

+

C) 18min AMRAP

10 Around the Worlds

10 Alt Hip to Halos

10 Lateral DB Raises

20 Full Seated Slightly Leaned Bus Drivers w/ Hand Release

FRIDAY

A) 20min Amrap

12/side Curtsy Box Step Up Control Down

20sec Hanging Knee Raise Hold

12 Full Hang Muscle Snatch

10sec Seated L Sit Hold

+

B) 3 Rounds in 15min

20 Alternating Front Rack Front Lunge

20 Bent Over Barbell Rows (w/ Deload)

60 Bicycle Crunches

SATURDAY

A) 2 Rounds For Time

400m Run

20 Burpee

400m Run

20 Cal Row/AB

400m Run

20 Burpee

400m Run

20 Push Ups

SUNDAY SPECIALITY CLASS @ 11am


Sep 12th- Movement Therapy with Jess


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 19th- Arm Day with Zach

Sep 26- Aerobic Conditioning with Lara

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