MONDAY 7/8/19 Schedule

530 AM Class

730 AM Class

515 PM Class

630 PM Class

No Open Gym

WOD

12 MIN AMRAP

200 M Run

12/10 Call Assault Bike

Rest 5 Mins

10 MIN AMRAP

10 Goblet Squats

10 Burpees

10 Ring Rows

Happy Birthday Emily T

SCHEDULE FOR REST OF THIS WEEK:

Wednesday 7/3-5:30am, 9am, 5:15pm, open gym 7-9am. No 6:30pm class.

Thursday 7/4-9 am class only.

Friday 7/5-9am, open gym 10am-12pm. No 5:30am or evening classes.

Saturday 7/6-8 am class

20 MIN AMRAP

30 cal row

100' walking lunge

20 russian kettlebell swings

100' walking lunge

10 toes to bar

100' walking lunge

SCHEDULE FOR REST OF THIS WEEK:

Wednesday 7/3-5:30am, 9am, 5:15pm, open gym 7-9am. No 6:30pm class.

Thursday 7/4-9 am class only.

Friday 7/5-9am, open gym 10am-12pm. No 5:30am or evening classes.

Saturday 7/6-8 am class

20 MIN AMRAP

30 cal row

100' walking lunge

20 russian kettlebell swings

100' walking lunge

10 toes to bar

100' walking lunge

WOD

Run 400 M

21 HSPU

Run 400 M

15 HSPU

Run 400 M

9 HSPU

every time you drop from the HSPU Run a 200 M

25 Min CAP

WOD

Reverse Annie

50-40-30-20-10

Abmat Sit-ups

DU

at 12 min mark

3 rounds

20 pushups

30 air squats

for time

In teams of 2

Accumulate 175/200 calories on the assault bike

AND

10 Rounds

12 Pullups

16 Pushups

24 Air Squats

*partners will alternate stations as desired

*every 2 mins everyone will stop and do 5 burpees

WOD

25 Mins

1.Max cal Assault Bike

2. 6-10 DB Snatches

3.Max Situps

4.8-12 Burpees

5. Rest

WOD

20 MIn AMRAP

30/25 Cals

20 Wall Balls

15 KB Swings