Announcements
Newsletter out this Friday
-New Website
-St Paddys Day Party (March 14th)
- Go Be Great Charity Workout (March 21st)
SUNDAY SKILLS
11am-12pm Kipping with Meg
Getting the kip down and applying it to gymnastics movements.
MONDAY
A) HG DB Bench Press @31X1
2x10 Warmup
5x6 Working Sets
*Slow down tempo to 52X1 if 65 is too light
R60s between sets
+
B) 1 Drop Set of Barbell Bench
Max sets of 10# on each side performed as one set
125 >105 > 85 > 65 > 45
*Scale if your first set at 125 will be less than 20 reps.
+
C) 2 RFT*
25 WB
20 KBS
15 Burpee
*6min time cap
TUESDAY Emom X 45min Min 1: 12/10 Cal Row Min 2: 20 Double Unders Min 3: 4 and 4 Toes2Bar Min 4: 15 Slamballs Min 5: 10 Cal Ab
WEDNESDAY A) Emom x 8 min 8-10 Empty Barbell or PVC OHS + B) 4 Sets Every 10sec for 90sec Hang Power Snatch* *Holding at hip the entire time + C)E4mom x 20min 10 Double DB Snatch 300m Run R3min
THURSDAY 4 Sets 10 Push Up to Down Dog 1 Kick Up to 20sec Hold 15 Bemt Over Reverse Fly + B) Seated DB strict press @ tempo 1x8 Warm Ups 5x6 Working + 20min Amrap 5/5 TGU 15 Strict Pullups
FRIDAY 6 Sets @31X1 A1) 6 Front Squat R60s A2) 12 barbell RDL R60s + B) 4x10 Nordic Curls w/ Partner + Emom x 10min 10 Heavy Wtd Walking Lunges
SATURDAY
9am Strength Saturdays
A) 4x12 @3010
Flat Db Bench w/ Hammer Grip
R60s
+
B) 4x12 @3010
Supinated Db Curl
R60s
+
C) 4x10 Controlled
Body Weight Tricep Extensions
+
D) 4x12 @3010
Standing Db Hammer Curl
R60s
+
E) 5 sets
C1) 45 sec side Plank left
No Rest
C2) 45 sec side Plank left
No Rest
C3) 45sec of bows and toes
Rest 90s
Saturday Community Class
15min Amrap w/ a Partner
300m Partner Run
12 Junk Yard Dogs
Rest and Transition
16min Amrap Row/AB for Max Meters/Miles in a Group of 3
SUNDAY SKILLS
11am-12pm Kipping with Meg
Getting the kip down and applying it to gymnastics movements.
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