6/10/2019 - 6/16/2019

Week of 6/10-6/16


ANNOUNCEMENTS

Screenshot 2019-06-02 13.24.58.png

Monday
AFAP
1000/900 Row
100 Pushups
*14min Cap
+
4 Sets
1min Max Cal AB
IMMEDIATELY into 25 UB Wallballs
R5min

Score= 4 Individual Calorie scores
*If wallballs break drop down in weight and do not complete rest of the set.


Tuesday
5 Sets
A1)12 Supinated Against Wall Bicep Cursl @3010
R60
A2) 12 BW Tricep Extensions
R60s
+
20min Amrap
30 RKBS
30 Mtn Climbers (elbows touch knees)
300m Run


Wednesday
20min to Perform
10,8,8,6,6.6
Back Rack BSS out of Rack
+
10min to Perform
5 Sets of 120s Hip Bridge on bench
R1:1
+
15min to Perform
10 Sets
Max Strict Pullup
Rest as needed
Score= Total Number

strict > chin up > 5 Negatives per set > barbell pullups


Thursday
E2mom x 20min
8/8 Landmine Press
+
3 RFT
15 Push Press (145/105) > Db Push Press
15 Box Jump Step Down (30/24)
15 Burpees
*13min Cap


Friday
5 Sets
15/12 Calorie Ab
10 T2b
10 HPC (135/95)
R 5min


Saturday
9am Strength Saturdays

Back Squat (25min to complete)
8,8.6,6,4,4
R3min
+
5x12
Barbell RDL @4110
R~60s
+
80 Anchored Situp to Stand


Saturday Community Class
10 Rounds for time alternating w Partner
8/8 Db Snatch
100m Run
+
W/ a Partner Splitting Reps
200 Abmat Situps
*While partner is doing Abmat Situps the other is in a side plank on either side


Sunday

NO SUNDAY SKILLS OR MOVEMENT THERAPY!

JUST OPEN GYM 11-1

MOVEMENT NEXT SUNDAY! ANkles and Foot w/ jess