This Wednesday the 25th we have, "bring a friend day"
If you have a friend who's interested in trying a class, you can bring them to any session throughout the day.
Monday
EMOM x 10
3 High Hang Power snatch
Back squat
4 x 5 50X0 (one set every 3 minutes)
3 sets
8 Good mornings
6/6 weighted step ups
Tuesday
Every 3 minutes x 5
5-10 Dips
5-10 Chin ups
4 sets
Floor press 6-8 reps
Chest supported row 8-12
3 Sets
15 tricep push downs
12 Hammer curls
Wednesday
In teams of 2
12 minute AMRAP
2000/1800m Row
Max Burpees over the erg
Rest 5 minutes
12 minuten AMRAP
150/120 Calorie
Max Wall balls
Thursday
Hang Squat clean
3-3-3-3-3
4 rounds
10 single arm swings (left)
10 Single arm thrusters (left)
10 Single arm Swings (right)
10 single arm thrusters (right)
400m run
Friday
Bar Muscle up practice
EMOM x 10
Min 1 - Wall walks
Min 2 - Double unders
EMOM x 10
Min 1 - DB front rack Lunges
Min 2 - Toes to bar
Saturday
24 minute AMRAP
20/15 Calorie Row
10 Devils Press
20/15 Calorie Bike erg
Hyrox
Monday
In teams of 2
9 Minute AMRAP
800m run together
AMRAP Sled push
Rest 3 minutes
9 minute AMRAP
800m run together
AMRAP Ski
Rest 3 minutes
9 minute AMRAP
800m run together
Max Walking lunges
Wednesday
In teams of 2
12 minute AMRAP
2000/1800m Row
Max Burpees over the erg
Rest 5 minutes
12 minuten AMRAP
150/120 Calorie
Max Wall balls
Friday
3 Rounds
3 minutes work at each station
1 minute rest
Bike
Row
Ski
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
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