6/24/2019 - 6/29/2019

Week of 6/24-6/29


ANNOUNCEMENTS

This week an email will go out detailing the events for our 5 year Anniversary Competition and Event.

Link to FB Event! CLICK HERE


Monday
10 Rounds for Time
7 Airsquat
5 Burpees
10min Cap
+
12min AMRAP w a Partner
Row for Calories

R5min

12min Amrap w a Partner
AB for Calories


Tuesday
5 Sets (22min to complete)
A1) 12 Barbell Curls Against Wall @3010
R60s
A2) 20 Push Ups
R90s
+
E2MOMx20min
10 Toes to Bar
30 Double Unders


Wednesday
4 Sets
10/side Single Leg RDL
10/Side Cossack Squats
+
5 Rounds for Quality
15 Challenging Front Squats
15 Strict Pullups


Thursday
15min AMRAP
10/side KB/DB Push Press
5 Muscle Ups > Less Reps > BMU > Burpee Pullups > Burpee Jumping Pullups

R10MIN

15min Amrap
4 Wall Walks > Box Walks
12 Box Jumps (24/20)


Friday
Emom x 20min
Min 1: 20-30s Hanging Knee Raise Hold
Min 2: 10/side DB Tricep Kick Back
+
4 RFT
10/Side Hang Kettlebell Full Cleans
200m Run
30 KbS


Saturday
9am Strength Saturdays
Strict Press (25min to complete)
10,8,8.6,6,4,4
+
5x8 (18min to complete)
Barbell RDL out of low rack @4110
R120s
*Progressing weight from last week*
+
100 Filly Sit Ups

Saturday Community Class
Every 4min x 36min:
Station 1: 500m row
Station 2: 50 Wallballs (Scaled: Airsquat)
Station 3: 20 Burpees

(Rest in time remaining at station then rotate)


Sunday Movement Therapy

Shoulders with Jess

This will be our second go around for shoulder rehab/prehab day with coach Jess.

She will go over some of the same material and include new movements and exercise.