Saturday and Sunday
Saturday: 9-11a: Open gym. 11a-12:15p: FREE community workout 12:30-130p: Paleo challenge information meeting Sunday: Closed
Saturday and Sunday Read More »
Thursday
A. 3 sets of: Bench Press x 2.2.2.2 (rest 10 seconds between doubles) Push-Ups x 10-15 reps Rest 2-3 min between sets B. In teams of two, with only one person working at a time, AMRAP 10 min. (width of room) Farmer’s Carry Carry the heaviest implements you can handle in each hand.
Wednesday
4 sets, not for time: Back Squat x 8 reps @ 40,50,60,70% Strict Pull-Ups x 8 reps (add weight if you can easily achieve 8 reps) Alternating Reverse Lunges with Dumbbells x 20 reps L-Seated Dumbbell Press x 8 reps
Tuesday
A. Four sets of: Romanian Deadlift x 8 reps each leg L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) Rest 60 seconds B. Five sets for max calories of: 45 seconds of Assault Bike Rest 75 seconds *partner 1 goes for 45
Monday
A. Three sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 8 reps B. Complete as many rounds and reps as possible in 3 minutes of: 12 Russian Kettlebell Swings 9 Air Squats 6 Push-Ups Rest 60 seconds between sets, and repeat for a total of 3 sets. (12 min
Friday
A. pullup/kb swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15
Thursday
Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
