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Monday 7/8

**THIS WEEK**

Saturday we will be hosting Girls Gone Rx ... this is an ALL DAY event. Athlete check in will begin at 7:20am and the last event will end at 2pm with awards to follow. This means there will be NO Saturday classes Volunteers still needed Also we will be cancelling Friday 3:30, 4:30, & 5:30pm so we can set up the gym for the event If you can attend the morning or noon classes that day go for it. If you will have to miss Friday due to us cancelling you can do Fridays squats on Thursday if you wish (we will post Thursday and Friday together) Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

Conditioning "Elizabeth" For Time 21-15-9: Squat Cleans 135/95 Ring Dips*

*Mods, full push ups, box dips, ring push ups




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Monday 3/8

Accessory: 2 rounds 10 Single Arm Dumbbell Bench Press (each) 10 Double Dumbbell Bent Over Row 10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels) Conditioning: “The workout” 10 Rounds 1

Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

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