Summer Shred Test Week!

MONDAY 7.3.23 Normal Schedule

Strength: Push Press 1RM - 15 Minutes

5@50% - 4@60% - 3@70% - 2@80% 1@88% - 1@95% - 1@101%

After each set below 90% do 10-15 123 Up Downs

Earn Your BBQ & Booze EMOM 20

M1) 12 HSPU or DB Push Press

M2) 12 Chest to Bar Pull-Ups OR 15 Ring Rows

M3) 15/12 Calorie Assault Bike

M4) Rest

INDEPENDENCE TUESDAY 7.4.23

7:30am Class

8:30am Class

9:30-11:45am Open Gym

12:00pm Class

Independence Pump

Every 2:00 for 32:00 (4 rounds) Alternate Between

A) 10 DB 1.25 Bench Press + 20 Gorilla Rows

B) 20 Ring Push-Ups + 20 Single KB Hammer Curls

C) Row 36/30 Calories

D) AMRAP Runningman Sit-Ups

WEDNESDAY 7.5.23

Strength: 1RM Front Squat - 20 minutes

5@50% - 4@60% - 3@70% - 2@80% 1@88%- 1@95% - 1@101%

After each set below 90% complete 20 zombie sit-ups

Teams of 3 Make it Hurt EMOM 12

12 Double DB Front Squats + AMRAP Assault Bike Calories until the minute ends

M1) Athlete 1

M2) Athlete 2

M3) Athlete 3

Each athlete works 1 minute at a time while the others rest

Each athlete will do 4 max effort minutes  with 2 minutes of rest between

Reset bike every time. Score is your individual total calories

THURSDAY 7.6.23

Active Recovery Day

7:30am & 6:30pm Classes

Open Gym 5:30pm

Cardio Party Every 2:00 for 24:00 (3 rounds)

A) Row 32/26 Calories

B) 100 Double Unders OR 200 Singles + AMRAP Butterfly Sit-Ups

C) Bike 20/16 Calories

D) 2 Turkish Get Ups per side + AMRAP L raise over KB

Scoreboard: Calories + Double Unders  (no count for singles)

Bodybuilding BuyOut EMOM 9

M1) Single DB 3 Position Curls

M2) Handstand/Plank Hold

M3) L Sit on Floor

Work :30-:40 each minute

FRIDAY 7.7.23

Strength - Deadlift 1RM - 18 Minutes

5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%

Can You Get All the Reps? EMOM 12

M1) 20 Wall Balls

M2) 15 Toes to Bar

SATURDAY 7.8.23

Summer Sweats

1:30 on, :30 off for 24:00 (3 rounds)

Alternate Between AMRAPs

A) Burpee Muscle Ups or Burpee Pull-Ups

B) Row Calories

C) MebBall Box Step Ups

D) Assault Bike Calories

Partner Buyout EMOM 9

M1) Medball Toss Sit Ups

M2) MedBall Back to Back Twist Pass

M3) Medball Push-up Pass