2020-10-12
Shakes and Teas will be available this week on Tuesday and Thursday. Sign up at the gym or text your order to 253-2801. Orders will need to be in by 3PM on Tuesday and Thursday. Venmo, Cash App, or exact cash accepted.
Venmo: Justin_Woodruff Cash App: $WJustinWoodruff
________________________________________________
Running Workouts
#1
10 Min EZ Warm Up
5 Rounds
1 Min Fast/2 Recover
#2
EMOM 4 for 20 Min
400 Meter
#3
5 Hill Repeats
Sprint Up the hill
Walk back down
___________________________
Monday
Back Squat
4×3 @ 85%
2×8 @ 70%
4RDS
200M Run
8 Man makers (pushup+row+row+DB Squat clean Thruster)
12 DB Snatch (6/arm)
Tuesday
5sets
1 Pwr sn + 1 Squat Sn + 1 OHS
18-15-12-9
OHS
Pull-ups
*50 DU’s after each Round
Wednesday
DL 5×5
Add weight each set
20 Calories
50 air squat
20 Calories
40 SA DB P.P (20/arm)
20 Calories
30 lunges (30/leg)
20 Calories
20 Push-ups
20 Calories
10 burpees
Thursday
Heavy single FS
Then
FS 3×5 @ 70%
12min AMRAP
12 DL
10 S2OH
8 Burpee Box Jump Over
Friday
5 sets of
1 Squat clean + 2 split Jerks
Every 4min for 4 Rounds
250 Row Sprint
10 Pwr Clean and Jerk (Cycle)-
5 Mu’s / 10 T2B