Weekly Announcements
1) The LifeStyle Plan Registration info and opening coming Monday Night.
Monday
A) 3 Rounds
12/side Fr Rev Lunge
12 Goblet Sq
12 RKBS
45sec Jumping Jax
+
B) Front Squat (OR Variation)
6 Sets in 18min*
1x8 Warm Up
1x5 Building
1x4 Bulding
4x3 Hard Working @2011
+
C) E90sec x 8 sets (12min)
Set 1: 12 UB Landmine RDL
Set 2: 25 Wall Balls
TUESDAY
A) For Time at ~80% Effort
120 DU > 200-250 SU
30 Strict K2E
1000/900m Row (4:20cap)
120 DU > 200-250 SU
Accum 2min L Sit on Box > Bent Knee > SL
40/34 Cal Echo Bike (4:20cap)
120 DU > 200-250 SU
40 LM Sit Ups
120 DU > 200-250 SU
30min Cap
WEDNESDAY
A) Every 3min x 5 Sets (15min)
5 Scap Pullup + AMRAP -2 Strict Pullups
5 Scap Dips + AMRAP -2 Strict Dips (box or ring)
+
B) Bench Press
6 Sets in 18min*
1x8 Warm Up
1x5 Building
1x4 Bulding
4x3 Hard Working @2011
+
C) 10min Amrap
10 DB Push Press
15 Ring Row
THURSDAY
A) Emom x 10min
Hang Power Snatch Tech or Build Work
+
B) Emom x 10min
2 Hang Power Snatch > Technique Variations
+
C) 15min Amrap
200m Heavy Farmers Carry
20 Barbell Roll Out
FRIDAY
A) Every 5min for 5 Sets
10-12 Koji Press @2121
12 Reverse Fly w/ 1sec Pause
12 Supinated Db Curl @ 30X1
+
B) 50 Bodyweight Tricep Extension
SATURDAY
A) 30min Emom
Min 1: Starting at 8 cals*
Min 2: 20 Walking Lunges**
Min 3: 12 Plate Ground to Overhead
*Cals increase by 1 calorie every round
** Alternating each round through
SUNDAY SPECIALTY CLASS
July 17th: Movement Therapy: Hips w/Jess
Upcoming Sunday Specialty Class Schedule
July 17th: Movement Therapy: Hips w/Jess
July 24th: Olympic Lifting Tech and Lift: The Clean w/ Meg
July 31st: Gut and Butt Burner w/ Brie
Comments