top of page
Search

Friday, April 7, 2023


Easter weekend schedule

Good Friday, April 7

No afternoon classes

Open gym 3:00pm-5:30pm

Saturday, April 8

8:30 & 9:30 am classes

Easter Sunday, April 9

Closed


A. Take 15 min to complete 4 sets:

    A1. 12-15 DB bench press

    A2. 10 supinated Pendlay row @ 115/75

     A3. 20 ring mountain climbers

B. For time

     10 wall walks

      30 burpees

      50 pull-ups

      70 SA DB push press 50/35

      90 abmat sit-ups

25 min time cap


Masters

A. Close grip bench press @ 30X1 x 10 for 4 sets; keep strict tempo

B. Complete 3 sets:

    B1: FLR x 45sec

    B2: 10 dual DB box step ups

    B3: 10 pendlay row 65#

C. For time

     21-15-9

     Kettlebell swings

     Row calories

     100m farmers walk after each set

122 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page