A reminder,
please make sure you are inside the gym, ready to go at the start of each class. Most people never have an actual reason for being late, usually it’s simply a lack of prioritizing your time.
You owe it to yourself to schedule your time and make the most out of being here!
So let’s crush this week!!!
MONDAY: Tighten & Tone
A.
6 sets: (30 seconds rest btw sets)
8 Stiff leg dead lifts (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
16 Weighted in place reverse lunges (DB in each hand)
C.
For quality:
100 Tricep extensions
*Every time you stop or break, complete 5 Push ups (3 sec negative)
TUESDAY: Lean Cuisine
A.
30-20-10
Sit up
Med ball twist
B.
5 sets: (30 seconds rest btw sets)
8 Hang muscle cleans
C.
5 sets: (30 seconds rest btw sets)
8 Barbell curl (3 sec negative)
D.
5 sets: (30 seconds rest btw sets)
8 Supinated BB rows (3 sec negative)
WEDNESDAY: Butts & Guts
A.
Use any machine:
2 Rounds:
1:30 on, :30 slow
2 Rounds:
:60 on, :30 slow
5 Rounds:
:20 on, :20 slow
B)
2 Rounds for time:
50 Box jumps
40 Wall balls
30 Pull ups
THURSDAY: The Magic Sauce
For time:
2000/1850m row
15 Squat cleans (165/115)
30 Burpees over bar
FRIDAY: Freaky Friday
A.
6 sets: (30 seconds rest btw sets)
8 Bent over reverse flys (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Arnold press (3 sec negative)
C.
2 minutes on, 1 minute off:
12 Toes to bar
10/7 Calories
Max S2OH in remaining time (95/65) *1 sec pause
Workout ends when you complete 75 S2OH