Thursday 7/11 & Friday 7/12


Saturday we will be hosting Girls Gone Rx ... this is an ALL DAY event. Athlete check in will begin at 7:30am 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 (posted below THURSDAY

Conditioning Teams of 2 For Time: 100/75 Calorie Assault Bike … Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups … Directly into: 100/75 Calorie Assault Bike Midline 3 Giant Sets: 1:00 Plank Hold 40 Tricep Push Downs 100m Farmers Carry Rest 2:00 between sets.


Stamina Squats 3 Rounds: 12 Back Squats - 70% of 3RM Back Squat

Conditioning Teams of 2 Ascending Ladder for 25 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings (53/35) Wallballs (20/14) *Females 9' Target

Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on. Solo version 12:00 same rep scheme


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Thursday 1/28

Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch

Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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