Monday 7.16.18

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Single Unders

8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Thursday 5.3.18

“Meat Paws”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (75/55)

**Save the Dates**

Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
(Sign-up for Weigh Ins at Front Desk)

Wednesday 5.2.18

1. Deadlift
Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions

2. Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (75/55)
4 Burpee Box Jump Overs

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (+5-10lbs)
4 Burpee Box Jump Overs

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (+5-10lbs)
4 Burpee Box Jump Overs

Gym Brief
Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
(Weigh In Sign-ups at Front Desk)

Sunday 4.29.18

Brooklyn and Rain

“Tubthumping”
3 Rounds:
AMRAP 4:
Row for Calories
On the 0:00 – 5 Burpee Box Jump Overs (24/20)
On the 1:00 – 4 Burpee Box Jump Overs (24/20)
On the 2:00 – 3 Burpee Box Jump Overs (24/20)
On the 3:00 – 2 Burpee Box Jump Overs (24/20)
Rest 2:00 between rounds

Gym Brief
**Save the Dates**
Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge

Friday 4.27.18

Alyson

Overhead Squat
Build to a Heavy Double

“TKO”
For Time:
50/35 Calorie Schwinn Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

For athletes who aren’t squat snatching, complete the following:

For Time:
50/35 Calorie Schwinn Bike
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)

Gym Brief
**Save the Dates**
Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge

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