Happy Independence Day everybody!!
A few announcements and reminders for this week.
Mondays July 4th schedule:
8am class
9:30 class
-please sign up a head of time if you can so we have an accurate head count.
* Any questions regarding memberships & payments are answered by Tina.
* 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.
25 Minute AMRAP:
100m run
10 Push presses (115/80) *Pause
10 KB swings
10 Box jumps
Tuesday:
Strict press:
3x5 @ x131 TEMPO (heavier than last week)
(Fast up, pause, 3 seconds down, pause)
5 Rounds for time:
15/10 Calories
15 Pull ups
7 Front squats (185/135)
Wednesday:
3 Rounds:
:30 Handstand hold
30 crunches
60 seconds max double unders
5 Rounds for time: (faster than last week)
20/15 Calories
20 KB swings
Thursday:
50-40-30-20-10
Calories (Any machine)
Sit ups
Friday:
Deadlift: (increase reps from last week)
60 seconds max dead lifts @ 100%
Rest 2 minutes
45 seconds max dead lifts @ 85%
Rest 2 Minutes
30 second max dead lifts @ 70%
15 Minute AMRAP:
9 Burpees
7 TTB
5 Hang squat snatches (95/65)