Monthly Archives: July 2016

Saturday – July 30, 2016

8:30 AM*   COMP CLASS:
-The stuff you hate! Including 150 Burpees

*
No partner, no kids, no coach, no intros just throw down. This is not an "open gym" time so come ready to work, not to hang out. This is a training session to push competition based elements!

9:30 AM:
"BARBARA"
5 rounds For time, resting 3 mins between each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Friday – July 29, 2016

"The Girls'Night Out"

68% Twins (Grace or Isabel)
30 Ground-to-Overhead @95/65

"Kelly" 1/5
Run 800m
30 Box Jumps @ 24/20"
30 Wallballs @ 20/14

"Fran" 1/3
15 Thrusters @95/65
15 Pull-ups

"Nancy" 1/5
Run 400m
15 Overhead Squats @95/65

"Helen" 1/3
Run 400m
21 KB Swings @24/16kg
12 Pull-ups

BOOTCAMP
3-5 Rounds:
Run 400m
20 Mountain Climbers
15 Wallballs
10 Calories

Thursday – July 28, 2016

** NO Regular 5:30 or 6:30 PM class **
There will be an Olympic Weightlifting Class for those who are signed up starting at 5:30-7:30

ROMWOD : 20 Minutes

3 Rounds:
Run 800m
50 Sit-ups*
50 Banded Good Morning

*sub with: toes-to-upright, hollowbody-to-tuck, or ab Roll-Outs

BOOTCAMP
Row 5k

Wednesday – July 27, 2016

Strength
EMOM 5
-Front Rack Lunge x 6 Reps
EMOM 5
-Push Press x 4 Reps
EMOM 5
-Front Rack Lunge x 2 Reps

Conditioning
E3MOM x 7 sets
:30 Max Calorie Assault Bike

BOOTCAMP
3 Rounds:
Run 800m
50 Sit-ups
50 Good Morning

Then..
100 Walking Lunges