2023-08-21

I wanted to welcome two of our coaches to their more permanent time slot. Jamie and Snyder have been coaching for a while, but they are now taking over the Wed and Friday classes respectively. They have done an excellent job in the past and it’s great to have them expand into a bigger role.

Dani will also be returning to the 6am class starting this Thursday! Really appreciate Ryan filling in for her while she was out. Having an experienced coach during that time was great for everyone.

We are also excited to add a new coach – Matt H – to the Tues evening classes. This Tuesday will be his very first class so come by and check it out. Matt’s positivity and enthusiasm should be contagious and I’m sure you’ll all enjoy his classes.

Monday-

Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

DB Bench Press: 3×10

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AMRAP 5
12 Front Squats
12 Cals Bike
-Rest 5 minutes-
AMRAP 5
9 Front Squats
9 Cals Bike
*increase weight on 2nd AMRAP

Tuesday-

Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60%

Strict Pull-ups: 3×10

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AMRAP 20
5 push jerks, left arm
5 push jerks, right arm
10 push-ups
15 calorie row

Wednesday-

Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60%

Curl Tabata: Empty Barbell

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4 Round for Time:
50 DU
15 T2B
10 Power Cleans

Thursday-

12 Min Emom

Squat Clean & Jerk:

1st 3 mins 3 reps @60%
2nd 3 mins 2 reps @70%
3rd 3 mins 1 rep @80%
Last 3 mins 1 rep @90%

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For Max Reps:
Tabata Wall Balls
Rest 1 minute
Tabata V-ups (or sit-ups)
Rest 1 minute
Tabata KB Swings

Friday-

Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

Strict Press: 5 @ 75%, 3 @ 85%, 1 @ 95%

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12-9-6 Reps for Time:
Squat Cleans
Muscle Ups (bar or ring)
*scale to C2B/pullups and dips if needed.