Week 10 Summer Shred!
https://youtube.com/shorts/UBMgnUg_85M?feature=share
MONDAY 6.26.23
https://youtu.be/s7Tj3AQjJ78
Strength: Push Press 2RM - 14 Minutes
5@50% - 4@60% - 3@70% - 2@80% 2@90% - 2@95%
After each set below 90% do 20 Runningman Sit-Ups
MetCon - Teams of 2 Relay - AMRAP 18
Rx: 10 HSPU + 5 Muscle Ups
Scaled: 10 DB Push Press + 10 Pull-Ups or 15 Ring Rows
Athlete A rows/bikes while Athlete B completes 1 round. Switch and Repeat.
Accumulate as many rounds and calories as possible
Score 1: Total Rounds + Reps
Score 2: Total Calories
TUESDAY 6.27.23
https://youtube.com/shorts/mtEGlNVfQjY?feature=share
Strength: 2RM Front Squat - 18 minutes
5@50% - 4@60% - 3@70% - 2@80% 2@90% - 2@95%
After each set below complete 20 zombie sit-ups
MetCon For Time
30-20-10
Double DB Front Rack Forward Lunges
Toes to Bar
Rx: Two 50/35 lb DBs
12 minute Cap
Knee must physically make contact with the floor every Lunge to count
Athletes unable to lunge may do step ups. 3 pound pad height minimum.
WEDNESDAY 6.28.23
https://youtu.be/NZtxwBn0va8
Push Pull Abs EMOM 12
M1) 10 Barbell 1.25 Bench Press (50-60%)
M2) 20 DB Gorilla Rows (50/35 lbs)
M3) AMRAP 123 Up Downs
Hot n Heavy EMOM 16
M1) 4 D Ball Over Shoulder (150/100 lbs)
M2) 20 Ring Push-Ups OR Hand Release Push-Ups
M3) 15/12 Calories Assault Bike
M4) Rest
Score is total cleans x weight
THURSDAY 6.29.23
https://youtu.be/ZMF3qyEVJQU
Active Recovery Day
7:30am & 6:30pm Classes
Open Gym 5:30pm
Cardio Party
Every 3:00 for 27:00 (3 rounds) Alternate Between
A) Row 48/36 Calories
B) 150 Double Unders OR 300 Singles + AMRAP Butterfly Sit-Ups
C) Bike 30/24 Calories
Bodybuilding BuyOut EMOM 9
M1) 20 Alternating Bicep Curls
M2) Handstand/Plank Hold :30-40
M3) 20 BTN Tricep Ext
Pride Day FRIDAY 6.30.23
Wear your rainbow colors in class and join us for a drink at the gym after the 6:30pm workout!
https://youtu.be/5TOUWEFXSDs
Strength - Deadlift 2RM - 15 Minutes
5@55% - 4@65%- 3@75%- 2@85%- 2@95%
MetCon - Teams of 2 for Time
25-20-15 Follow the Leader Style
Wall Balls (20/14 lbs)
Row Calories
18 minute cap
In classes bigger than 16, 1-2 teams will do assault bike
SATURDAY 7.1.23
Partner Workout Fun