MONDAY, JUNE 29th
HAPPY BIRTHDAY JOHN THOMAS
A.
3 sets (Every 10 minutes)
15/12 Calorie Row
15 Burpee over Rower (parallel)
12/9 Cal. Row
12 Burpee over Rower
9/6 Cal. Row
9 Burpee over Rower
B.
3-5 sets
10 Goblet Squats
20 Seated Banded Rows
TUESDAY, JUNE 30th
HAPPY BIRTHDAY ZAC MORGAN
A.
7 rounds for time:
3 Squat Snatch (165/115)
12 Toes to Bar
B.
3 sets
1 minute Handstand Hold
15 Hip Extensions
12 Russian Plate Twist (each side)
WEDNESDAY, JULY 1st
HAPPY BIRTHDAY TENA SIMMONS and TAYLOR ADCOCK
A.
For Time:
50ft Front Rack Dumbbell Lunge (50s/35s)
50 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
40 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
30 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
20 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
10 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
B.
2 minute couch stretch (each side)
1 min twisted cross (each side)
90 sec lacrosse ball smash under bare foot (each side)
THURSDAY, JULY 2nd
HAPPY BIRTHDAY LIBERTY LANDER
A.
5 sets
3 minute Amrap
20/15 Calorie Standing Bike Erg
20/15 Calorie Ski
Max Double Unders
-Rest 1 minute between sets -
B.
3 sets
20 Hollow Rocks
10 Single Arm Strict Press (each side)
10 Cossack Squats (each side)
FRIDAY, JULY 3rd
OPEN GYM 5am - 5pm, closing at 5pm TODAY
A.
Teams of 2
400m Run
100 Front Squats (135/95)
* Partner Holds Plank (Elbows)
400m Run
125 HSPU
* Partner Holds Plank (Elbows)
400m Run
100 Front Squats (135/95)
* Partner Holds Plank (Elbows)
400m Run
SATURDAY, JULY 4th
HAPPY BIRTHDAY KATHRYN WELLS
CLOSED