Weekly Announcements
1) July 4th Schedule
- Friday July 2nd - No 6:30pm
- Sunday July 4th- 11am Sunday Skills Cancelled
- Monday July 5th- 10am Class ONLY (All other classes cancelled)
2) Pick up your Pre Ordered Pride Shirt this week!
- We will have extra shirts and tanks for sale this week.
3) More info on 7 Year Anniversary and next Nutrition Push coming soon
MONDAY
A) 3 Rounds in 10min
10/10 SA Ring Row
10 RKBS
8/leg Split Stance RKBS
60sec SA KB Front Rack Carry Lft
60sec SA KB Front Rack Carry Rt
+
4 Sets 14min
B1) 10 Barbell RDL @3111
R~30s
B2) 20 Heavy UB Walking Lunges
R~90s
+
C) E3min for 9min
20 Drop Squats
20 Burpees
TUESDAY
A) 3 Rounds
10 Scap Pullups
6/6 DB Offset Push Ups
20 Alternating DB Floor Press
10 DB Z Press
+
B) 35min AMRAP
12-15 DB HG Bench Press
12-15 KB Dead Bug Pull Overs
6-15 Strict Pullups
300m Run
R1min
WEDNESDAY
A) E2MOM for 20min:
7/7 Bulgarian Split Squat Thrusters*
*Opposite hand has weight (right foot on ground, left arm has weight)
+
B) 7 Sets
Min 1: Row 250/225m
Min 2: Superman Prisoner Pushups
Min 3: Rest
THURSDAY
A) 10min Amrap
Banded Plank Circles 12 to 6 to 12
20 Suitcases
+
B) 4 Sets
7/7/7 Barbell Curls
20 Kb Horn Curls
20 Bicycle Crunches
12/10 Cal AB
Rest as Needed
+
C) 4 Sets
21 Skull Crushers
20 Overhead Tricep Ext
10 Toes to Bar
12/10 Cal Row
Rest as Needed
FRIDAY
A) Emom x 12min
Min 1: 45sec LM Goblet Squat
Min 2: 45sec DB RDL
Min 3: 8-10 Light DB Full Cleans
+
B) E4min x 7 sets (28min)
16 LM Goblet Hold Alt Reverse Lunge
14 Demon Press
12 Weighted Step Ups
SATURDAY
Groups of 5:
Waterfall Style
For Time:
1000m Row or 1.6mi AB (4:30min cap)
100 Air Squats (3:00min cap)
850m Run
40 Burpees
*22min time cap individually from where you start
*Have to wait for teammate to get done to move onto next movement
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