ANNOUNCEMENTS:
MONDAY MAY 27 MEMORIAL DAY - NO CLASSES OPEN GYM AT 8:30AM
MONDAY JUNE 3RD - 1 ADULT CLASS AT 4:30PM AND 1 KIDS CLASS AT 6PM
MONDAY JUNE 3RD - 1 ADULT CLASS AT 4:30PM AND 1 KIDS CLASS AT 6PM
WEDNESDAY JUNE 12 - NO KIDS CLASS - REGULAR ADULT SCHEDULE
Week Of 052724
HERO WEEK
Monday: NO CLASS MEMORIAL DAY Bry will be holding an open gym for anyone interested in joining her at 8:30am....
Suggested Optional Memorial day workout:
Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Airsquats
Run 1 Mile
* Partition gymnastics as desired
OR:
Northrup
For Time:
26 Barbell Back Rack Step Ups
Then 3 rounds of:
17 Power Cleans
19 Situps
21 Deadlifts
Then:
21 Calories Bike (or 400m run)
Goal 95/65
Wednesday:
Warmup with 5 Mins of Bike Then 3 Rounds of:
Class at 4:00 and 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Broad Jumps
5 Inchworms
5 Rollover V Sits
10 Airsquats
Mobility:
1 Min Seal Pose
1 Min Lizard Pose Each Side
2 Min Sumo Squat
Conditioning:
"Buriak"
As Many Rounds as possible in 20 minutes of:
5 Squat Cleans
10 Burpees Over The Bar
15 Pullups
Run 400m
*Goal 135/95
* Barbell Should be able to be done unbroken when fresh otherwise scale
Strength:
Front Squats
3-3-3-3-3
*Climb to a heavy set
*Take From The Floor
Friday: ONE CLASS AT 4:30PM
Warmup with: 800M Run Then 3 Rounds of:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees
Conditioning:
"DT"
5 Rounds for time of:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Goal 155/105
*6 Jerks should be able to be done unbroken otherwise scale to a weight that 8 is possible with when fresh.
3 Hang Cleans + 3 Push Jerks
Climb To A heavy set
Mobility:
2 Min Sumo Squat
1 Min Single leg forward fold each side
1 Min Standing Straddle
Saturday:
Class at 8:30am
Warmup With: 3-5 Min Run Then:
Workout:
ODA 7313
7 Rounds For Time of:
400M Run
10 Left Arm DB Thrusters
10 Right Arm DB Thrusters
7 Strict Pullups
Rest 3 Minutes Between Rounds
Goal 30/20
Wear a vest if desired
Mobility:
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 MinutesSeated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes