Reminders:
* Please pre-sign up a head of time so the coaches have an accurate head count for preparation.
* Please find or reach out to Tina for any questions regarding memberships & payments
* If you ever have any questions about supplements pull aside any Coach after class and they will be more than happy to explain which is best for your goals.
* Lastly, we made sure to get some extra apparel with our last order in case anyone missed out or just wanted one of the other ones we ordered.
Just ask a coach and they will get you whatever you need.
Monday:
A.
Max back squats @85%
Rest 3 minutes
Max back squats @80%
B.
4 Rounds for time:
200m run
20 Push ups
10 Power cleans (135/95)
Tuesday:
Strict press:
3x5 @ x331 TEMPO (heavier than last week)
(Fast up, 3 second pause, 3 seconds down, 1 seconds pause)
B.
For time:
100 Double unders
Right into,
20 Wall balls
10 Burpees
18 Wall balls
8 Burpees
16 Wall balls
6 Burpees
14 Wall balls
4 Burpees
12 Wall balls
2 Burpees
Wednesday:
3 Rounds:
:20 L-sit
20 KB swings
20 Bounding box jumps
5 Rounds for time: (faster than last week!!)
20/15 Calories
20 KB swings
Thursday:
100 Calories (Any machine)
*At the tops of every minute stop and complete 20 V ups
**Workout starts with V ups
Friday:
3 Sets:
20 Weighted walking lunges
4 Rounds:
400m run
12 OHS (115/80)
24 Pull ups