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