Monday May 13 - Saturday May 18, 2024

Schedule changes for May Long Weekend

Friday May 17 - 5:30pm class is open gym - no coach

Saturday May 18 - open gym - no coach

Sunday May 19 - regular Open Gym

Monday May 20 - Open gym all day - no scheduled classes

Monday May 13

 

"Barbara"

5 sets:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

-rest 3:00 between sets-

 

Tuesday May 14

 

Part A

 

EMOM7:

 

Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.. Scaling option is to perform this with feet on a box or from a plank position.

 

Level 2: 15 foot handstand walk or 30 seconds of practice

 

Level 3: 25 foot handstand walk

 

Part B

 

42-30-18

Calorie Air Bike/Row (Women: 34-24-14 calories)

Burpees to Plate

 

Wednesday May 15

 

Part A

 

4 Rounds

 

10 DB Good Mornings

8 Goblet Squat: 1 and a Half Reps

10 Single Leg Calf Raise

 

Part B

 

In 15:00

2000/1750m Row

-in the remaining time, build to Heavy Single Clean and Jerk

 

Thursday May 16

 

Part A

 

4 sets

15 Seated Dumbbell Curls

15 Seated Double Dumbbell Tricep Extensions

-rest as needed b/t sets-

 

Part B

 

3 sets x 3 Rounds (9 total rounds)

10 Bench Press (135/85)

20 Bent Over Banded Rows

-rest 1:1 between sets-

 

Friday May 17

 

Part A

 

4 Rounds

 

10 Weighted Hip Thrust

10 GHD Hip Raise 

10 Plate Front Raise

 

-Rest 2 min between rounds-

 

Part B

 

-0:00-4:00-

800m Run

-4:00-8:00-

Heavy Double Power Snatch

-8:00-12:00-

800m Run

 

Saturday May 18

 

Part A

 

100 Wallballs (20/14)

100/75 Calorie Row

50 Box Jumps (24/20)

25 Devil’s Press (50’s/35’s)

 

Part B

 

4 rounds:

 

10 Overhead Plate Situps

10 Side Star Plank Reach Throughs (each side)

:15-30 Hanging L-sit hold

30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)

30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)