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