Monday, July 1, 2024

Monday 

Our July 4th schedule will be as follows:

Thursday, July 4, 2024

9:00 am class only

Open gym 8am-11am

Friday, July 5, 2024

5:30am class

7:00am Essentials class

9:00am class

Open gym 3pm-5:30pm

Saturday 

Normal

8:30 & 9:30am

For time

Run 200m

20 push jerks @ 115#/75#

Run 400m

30 Push Press @ 95#/65#

Run 600m

40 strict Press @ 65#/45#

+

B. 3 sets 

15 barbell bicep curls

15 Diamond Push-ups

side plank 30 sec/side 

rest as needed

Essentials

A. Take 12-15 minutes to complete 3 sets of the following

A1. 12-14 DB bench press

A2. 12 Pendlay rows

A3. 24 Russian twists 

B. For time

5-4-3-2-1

DB overhead shuttle walks 

15-12-9-6-3

Knee ups/ v-ups/ sit-ups 

20-16-12-8-4

Alternating DB snatches

*15 minute time cap