Monday, June 26th - Sunday, July 2nd
/Please RSVP for the 7 year anniversary BBQ, this Saturday, July 1st at 11 am.
Please check the schedule for the first week of July. There will be some modifications for that week only, and we will resume a normal schedule starting Monday, July 10th.
Monday
(A). Back Squat – 5 RM
(B) “Fran”
21, 15 & 9 reps
· thrusters
· pull-ups
(C1) 3 x 6 – 8 SLDL
(C2) 3 x 30s weighted plank
Tuesday
(A) Handstand push-ups – 5 sets, stopping 1 – 2 reps shy of failure
(B1) Dumbbell bench press – 5 x 8 -12
(B2) Dumbbell Row – 5 x 8 - 12
(C) 30 wall ball
row 1k
30 wall ball
(D) 30s/ weighted side plank
Wednesday
(A) Deadlift - 90% x 2 x 3
(B) 5 RFT
· 10 dumbbell snatch
· 10 kettlebell swings
· 10 burpees
(C1) 3 x 10 – 15 ab wheel
(C2) 3 x 8 – 12 serratus push-ups
Thursday
(A) Push Press – 5RM
(B) 10 RFT (20 minute cap)
· 5 chest to bar pull-ups
· 10 push-ups
· 15 ABMAT sit-ups
· 20 double-unders
(C) 3 x 30s weighted plank
Friday
(A) Front Squat – 80% x 3 x 3
(B) AMRAP in 12 minutes
· 12 Dumbbell step-ups
· 12 Dumbbell push press
· 12/8 calories assault bike
(C1) 5 x 20 sit-ups
(C2) 5 x 8 kettlebell side bends
Saturday
Row 2k
50 burpees
Run 1 mile
100 calories assault bike
Sunday
Yoga