Good Morning!! – *Important Announcement*
Regarding some schedule changes coming for the fall. We are making some changes to accommodate some coach availability and also hoping to merge some of our small class attendance (1-2) of people into having more members together (being a bit more efficient with our time).
Small changes below:
Tuesday 4-7pm *Open Gym* (No group class) (open for all members – see video explaining this) – Individual Programs, Group Class Program thats posted for tuesday.
Friday – 4pm Class, 5:15-6:15pm (no 6-7 pm).
Wk 4/4 – Oct. 7/2024
Monday
A. Back Squat, 5-6 reps x 3 sets, 3 min
B. Back Squat, 6-8 reps @ 70-75% of highest from A x 1 set – fast / no pause, get down, get up!
C. Bench Press @ 11×1, 3-4 reps x 5 sets, 2-3 min – all tough sets!
D. Deadlift @ 40×0, 6 reps @ tempo unbroken x 4 sets, 2 min – tough
E. For Time
Accumulate 5 min Front Bridge
* every break 5 Burpees
*10 min Time Cap
Tuesday – Open Gym (not coached group)
A. EMOM x 15 minutes
1st – 5 Seated Box Jumps onto High Box
2nd – 5-10 left leg lateral hurdle
3rd – 5-10 right leg lateral hurdle
B. 20 min – Easy
15 cal Rowing
10 tough DB Bench Press
5 Strict Pronated Pull-Ups
C. Standing Ez Curl Barbell Bicep Curls, 10-12 reps x 3 sets, rest as needed
Wednesday
A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch per min x 5 minutes
B. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch per min x 5 minutes
C. For Time
1km Running
10 x 5 Burpees + 5 Box Jump Overs @ 20/24”
10 x 2 SandBag Clean Over Shoulder @ 100/150lbs Sandbag Carry @ 100/150lbs
Thursday.
A. 1 Power Clean + 1 Thruster + 1 Push Jerk + 1 Split Jerk x 5 sets, rest as needed – moderate sets
B. 1 Squat Clean Thruster + 1 Push Jerk + 1 Split Jerk x 5 sets, rest as needed – tough sets
C. For Time [Working in a 60 sec on / 30 sec off format]
25/30 cal Ski Erg
25 Toes to Bar
25 Push-Ups
15/20 cal Ski Erg
15 Toes to Bar
15 Push-Ups
D. Alternating DB Gorila Rows @ 20×0, 16-20 alternating reps x 4-5 sets, 2 min
Friday
A. Warm-Up/Prep
B. Every 3 min x 12 sets – high effort
Set 1 – 90 sec Rowing
Set 2 – 90 sec Bike Erg
Set 3 – 90 sec Ski Erg
Set 4 – 90 sec Echo Bike
B. Barbell Hip Thrusts, 8-10 reps x 2-3 sets, rest as needed
C. Double KB Front Rack Carry, 30 sec on / 30 sec off x 5-10 sets