Week of 052625

Last week of Adult Group Fitness Classes 

Thank you all for your effort, trust and commitment over the years.

I hope it was as valuable, fulfilling and enjoyable to you all, as it was me.  It has been a pleasure growing with you and watching you all grow in so many ways.. Be good to yourselves.

Thank you.  - Dave

Week of 052625

Monday No Class -OPEN GYM - 8:30AM For those that would like it.  

Optional Memorial Day Workout 

"Murph"

Run 1 Mile 

100 Pullups 

200 Pushups

300 Airsquats 

Run 1 Mile 

* Wear a vets 20/14

* Partition Pullup, Pushups, Airsquats as desired...

Wednesday Class at 5 PM

Conditioning: 20 Min Cap 

4 Rounds for Time of: 

12 Dumbbell Burpee Box Step Ups 40/25

24 KB Swings 53/35 

12 Situps 

Strength:

Front Squat 

7-7-5-5-5

*Using 65, 65, 70, 70, 70%

Friday - Class at 4:30 PM - 

Strength:

On the 3rd Minute for 5 sets complete: 

Bike 15/12 Calories

3 Power Cleans 

*In The five sets build to a heavy triple for the day... 

Conditioning: 

5 Rounds for Time of: 

12 Deadlifts 

9 Hang Cleans 

6 Push Jerks 

Run 400M 

**Goal weight 155/105

Saturday: Open Gym 8:30 AM

Optional Workout: 30 Min Cap 

For Time: 

Bike 100 Calories 

100 Wallballs 

Bike 100 Calories 

Week of 051925

Week of 051925

Monday Class at 5 PM

Strength:

Barbell Row 

10-10-10-10

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

9 Deadlifts 225/155

15 Burpee Box Jumps 

21 Situps 

27 Double Unders 

Wednesday Class at 5 PM

Conditioning: 20 Min Cap 

3 Rounds for Time of: 

Run 400M 

12 Pullups (Jumping if no kip)

21 KB Swings

25 Wallballs 

Strength:

Bench Press

6-6-6-6-6

*Use Roughly 65-70% across all sets 

Friday - Class at 4:30 PM

Strength:

On the 2nd Minute for 12 Minutes Complete:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + Jerk

Climb AFA - Get Heavy 

Conditioning: 

“Filthy Fifty” 

• For Time
• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Supermans
• 50 Wall Ball Shots (20/14 lb)
• 50 Burpees
• 50 Double-Unders

Saturday: Open Gym 8:30 AM

Optional Workout: 

"Barbara" 

5 Rounds For Time

20 Pull-Ups (Or 30 Gorilla Rows)
30 Push-Ups
40 Sit-Ups
50 Air Squats

* Exactly 3 minutes Rest Between Rounds 

Week of 051225

Week of 051225

Monday Class at 5 PM

Conditioning: 20 Min Cap 

9 Rounds for Time of: 

3 Strict Pullups (If No Strict pullups a band that allows no more than 5)

3 DB Snatches Right arm

3 DB Snatches Left Arm 

18 Double Unders (or lateral hops)

*50/35

Strength:

Push Press 

7-7-7-7-7

**Take From the Floor Climb to a heavy set

**25 Situps immediately after each set 

Wednesday Class at 5 PM

Conditioning:

As Many Rounds as possible in 4 minutes of: 

20 Burpees 

50 Ft Goblet Lunge 

20 KB Swings 

**Repeat for a total of 4, 4 minute Amraps 

**Rest 2 Minutes between Amraps 

Strength:

On The 2nd Minute for 10 Minutes Complete: 

8 Wallballs + 3 Power Cleans 

**Use 65% 1 RM Power Clean

Friday - Class at 4:30 PM

As Many Rounds as Possible in 12 Minutes of: 

Thrusters 95/65
Box Jumps
Toes To Bar 

*Reps go, 4,8,12,16,20....Etc

Strength:

Front Squat

8-8-8-8-8

*Use 60% of Last weeks max

Saturday: Open Gym 8:30 AM

Optional Workout: 

Every 10 Minutes for 3 Rounds Complete" 

50 Cals Bike 

30 Wallballs 

20 Pushups 

10 Burpees 

Week of 050525

Week of 050525

Monday Class at 5 PM

Conditioning:

4 Rds of, 4 Mins On,  1 Min off of: 

Run 400M

12 Devils Press 35/25

Strength:

Bench Press 

10-8-5-3-4

Climb Each set - Go Heavy

Wednesday Class at 5 PM

Conditioning:

Amrap 2, 2, 2, 3 of: 

15 Deadlifts 

6 Shuttle Runs (D&B = 1 Rep)

*Max Toes to bar in Remaining Time 

**Rest 1 Minute Between each

Strength:

On The 2nd Minute for 10 Minutes Complete: 

2 Squat Cleans 155/105 + 7 Burpees 

*Go Heavy, Go Fast 

Friday - Class at 4:30 PM

On 3rd Minute for 30 Minutes Complete: 

Bike 28/25 Calories

Strength:

16 Minutes to Establish a 1 Rep Max Front Squat 

Saturday: Open Gym 8:30 AM

Optional Workout: 

Every Minute on The minute for 30 Mins: 

Min 1: 15 Pushups

Min 2: 10/8 Cals Bike 

Min 3: 24 Gorilla Rows 

Min 4: 30 Airsquats 

Min 5: 12 DB Bench Press 50/30

Min 6: 11/9 Cals Ski