4/15/2019 - 4/21/2019

Week of 4/15-4/21


ANNOUNCEMENTS

Easter Schedule
The gym is still Normal Schedule for Easter weekend.
Will not have our new "Movement Therapy" course this weekend.

We will have our first Movement Therapy Course NEXT Sunday, it will cover shoulder mobility and stability.


Monday
Emom x 10min
2 Seated Box Jump Over

TECH: Seated Box Jump up to Knee Tucked Jump
+
200m Sprint x 4
R3min
150m Sprint x1
R2min btwn
100m Sprint x6
R1min

TECH Sprinting: Assault Bike Calories


Tuesday
10min Emom
30s Deadbug
30s Rest

R2min

10min Emom
30s Box Jump
30s Rest

R2min

10min Amrap
Push Ups

R2min

10min Amrap
10 Burpees
100 m Run


Wednesday
5 Sets
A1) 3-12 Strict Pullups (Unbroken)
R60s
A2) 10/10 Bulg Split Squat
R90s
+
3 Sets
B1)20 Good Morning
R60
B2)20 Kb/Db RDL
R90
+
100 Barbell Bicep Curls


Thursday
8x8 Reps Per Arm
Kneeling Single Arm Db Press
R60s
+
18 min AMRAP:
1 wall walk
10 alt DB snatch (50/35)
200m run
10 Abmat Situp


Friday
12min (4 sets)
30sec Low leg Lift Hold
R30s
30sec Mountain Climbers
R30s
30sec Hip Bridge
R30s
+
30-20-10
Clean (115/85)
Pullups


Saturday
9am Strength Saturdays
4x8
Back squat
Rest 2 minutes
+
4x8
Front Sqauts
Rest 2 minutes
+
Barbell bent over row-8 reps x 5 sets
+
6 sets fo 10 reps
Ring row

Saturday Community Class
Teams of 4
5 Rounds for time
40 Calorie Row
80 Wallballs
400m Run (Together)


Sunday
The gym is still Normal Schedule for Easter weekend.
Will not have our new "Movement Therapy" course this weekend. We will have our first one NEXT Sunday.