ANNOUNCMENTS
1) Labor Dar Weekend Gym Schedule
Mon Sep 4th: 9:30am Mega Class, Normal Classes Cancelled
*Sign up on Pike 13 but ignore waitlist if there is one
2) Pregnancy & Postpartum Athlete Workshop
Sept 10 @ 12:15pm-1:15pm
-Learn a little about the pelvic floor muscles and basic exercise modifications throughout Pregnancy & Postpartum journey
-$15 sign up
-Open to family/friends
-SIGN UP VIA THIS EVENTBRITE LINK (also in emails)
MONDAY - 9:30am only - Ignore waitlist on Pike 13
A) EMOM x 15min
Min 1: 10 Crab Hip Bridge + 20sec Hold
Min 2: 5 RDL + 2 DL
Min 3: 10 Burpees
+
B) Every 2.5min x 30min
1: 3.3.3 Deadlift (15sec Deload)
2: 10 DB/KB Strict Press
10 Push Ups
12/10 Cal on Echo or 200m Run or 50 DU
TUESDAY
4 Sets
A1) 10/arm SA OH DB Tri Ext
R60s
A2) 10 Close Grip Low Bar Push Up @ 3011
R60s
A3) 10 Supinated Seated Dumbell Curl @40X1
R60s
+
B) 4 Sets
125/100m Row
10 Toes to bar
125/100m Row
15 Anchored Sit Ups
125/100m Row
Rest 2-3min btwn rounds*
* 10 Zottman Curl During Rest
WEDNESDAY
A) E2mom x 4 sets
30sec Dead Bug
30sec Superman Hold
14 Db reverse Lunge
5 squat jumps
+
B) In 20min Perform the Following
5x6/side Bulg Split Squat*
*rest 20 sec btwn legs
Right into...
14-18 Deficit Jumping Lunges
R90-120s
+
C) 12min Amrap
20s L-Hang
20 straight Leg Situps
THURSDAY
A) 7min AMRAP
10 Scap pullups
3 Chin Ups
10 Yoga Push Ups 3 Chin Ups
+
B) 5x5 @2010 in 15min
Bench Press
+
C) 5 Sets in 10min (same weight for both)
15 Hammer to Supinated Db Bench Press
Right into
15 Hammer To Supinated Seal Row
+
D) 15min AMRAP at a steady pace switching with a partner.
12 Push Ups > Regular Pushups > Inclined Push Ups
15/12 Cal Bike/Row
FRIDAY
A) 18min AMRAP
Alternating w/ Partner
200m/175m Row
5min Walk Jog Together
18min AMRAP
Alternating w/ Partner
14/11 Echo Cals
SATURDAY
A) Back Sqaut
5 working sets of 5 Reps
R2min
B) 30min Amrap
Groups of 3
3024 Echo Cals
600m Run
90 Burpees
1200m Row (400m at a time)
*Split Work Evenly
SUNDAY SPECIALITY CLASS
This Sunday Sep 10: Movement Therapy with Jess: Low Back
Upcoming Sundays
Sep 17: Cardio and Abs w/ Brie
Sep 24: Arms w/ Stefan
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