ANNOUNCMENTS
1) 2nd REMINDER!
Saturday Class Changes
We now have TWO different types of classes on Saturday.
8AM Strength Saturdays - We will do some bigger movements as well as some dynamic/explosive movements.
9AM Conditioning - Think about this as a normal Saturday class.
*****With this comes a change in time to 8/9am*****
Feel free to take both classes back to back if you are up to it. If you have a 10 class pack or 12x a month membership these will count as two separate classes. If you have friends from out of town that want to come drop in 9am would usually be best.
2) Reminder we started a new cycle last week. Want to know more? Go to last weeks blog and check it out.
MONDAY
A) 4 Rounds for Qaulity in 18min
20 UB Barbell Sit Ups
20 UB Ring Row
20 UB Goblet Cyclist Squats
*Rest as needed to make sets TOUGH and SMOOTH
+
B) E3MOM x 5 Sets (15min)
8 Heavy KB Seal Rows
10 Goblet DB Spanish Squat
20 Suitcases (try UB)
+
C) Every 45sec x 10 Sets
10 X Sit Ups
Jumping Jacks in Time Remaining
TUESDAY
*Choose Either Butt or Chest for Part A
A) 3 Rounds
60 Laying Tricep Extension (as UB as Possible)
30 DB Chest Flies
10 Push Ups
Butt Option: E3MOM x 5 Sets (15min)
10 Bartbell Hip Thrusts
14 Alternating Curtsy Squat (wtd if possible)
+
B) 10min AMRAP
10 Sit Ups
10 RKBS
10 Diamond Puish Ups
R2min
10min AMRAP
8/5 Arm Only Echo Bike Cals (AFAP)
20 DB RDL
WEDNESDAY
A) 6 Sets (48min)
30sec Rotational Wall Ball Lateral Slams
R30s
30sec Rotational Wall Ball Lateral Slams
R30s
60sec Right Side Plank
R60s
60sec Left Side Plank
R60s
60sec Row @ Fast Pace (at least 250/225m)
R60s
THURSDAY
A) E4MOM x 5 Sets (20min)
10 Stiff Legged DB DL
15 Standing KB Strict Press
25 Seated Lateral 90degree Raises
+
B) 10 Sets of Backwards Bear Crawl
FRIDAY
A) 5 Rounds for Quality
10 Strict Knees to Elbow
8 HEAVY Declined DB Curl
+
B) 100 Strict Pullups for Time
*12min cap
OR
A variation to help you progress your strict pullups
SATURDAY
8am STRENGTH
A) 15min
5x8 Box Dead Stop Squat
+
B) E30s x 20Sets (10min)
0-30s: 1 Muscle Clean
30s-1min: 1 Hang Muscle Clean
+
E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
(yes same as last week)
9am CONDITIONING
A) 10 Rounds for Time w/ a Partner
20 Burpees
400m Run
20 Wall balls
*One person working at a time
*Split everything
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 8/18- Abs and Cardio w/ Zach
Upcoming Sundays
8/25- Arms w/ Stefan
9/1- Hand Stands w/ Stefan
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