Weekly Announcements
1) SUNDAY SPECIALITY CLASS @ 11am
August 8: Aerobic Conditioning w/ Lara
Open Gym Members: Gym still open for yall.
Upcoming Sundays
August 15: Abs and Aerobics w/ Lara
August 22: Arm Day w/ Zach
August 29: Move Therapy w Jess
MONDAY
5 Sets
A1) 8-10/leg Bulg Split Squats @3112
R60s
A2) 20 Dual Frog Stance KB/DB DeadLifts @3011
R60s
+
B) 18min AMRAP
3 Wall Walks
10 Seated Dumbell Curl
10 KBS (70/53)6
TUESDAY
A) Emom x 8min
Min 1: 8-10/side Side Plank Reach Throughs
Min 2: 8 Strict Burpees
+
B) 4 Rounds for Time
25 DB Bench Press (50/.35)
20 Toes to Bar
12min Cap
+
C) E4mom x 3 Sets
400m Run
12 Strict Pullps
21 Push Ups
WEDNESDAY
A) 6 sets from Rack
2 Front Squat +2 Push Press+ 2 Thrusters
R~2min
+
B) Every 2min for 20min
10 Standing Arnold Press
10 Box Jump Overs
-Feet can't touch the top of box
-Scale to bench or other object you can jump over
THURSDAY
A) 20min Amrap
500m Row
20 Walking Lunge
20 Plate to OH
R10min
B) 20min Amrap
550m Run
30 Suit Cases
100m Farmers Carry (~50/35)
FRIDAY
A) Partner 1: 3min Straddle Stretch on wall
Partner 2: 90sec Pigeon Stretch per side
Switch
+
B) 6 Sets
300/250m Row
12 Power Snatch
10 Burpee Over Bar
R2min
SATURDAY
A) 26min AMRAP in Groups of 3:
900m Row
20 Pullups > Jumping Pullups
30 Wallballs > Airsquats
*Partition work evenly among partners
SUNDAY SPECIALITY CLASS @ 11am
August 8: Aerobic Conditioning w/ Lara
Open Gym Members: Gym still open for yall.
Upcoming Sundays
August 15: Abs and Aerobics w/ Lara
August 22: Arm Day w/ Zach
August 29: Move Therapy w Jess
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