10.9.20 Announcement!!

Starting this Saturday we will be adding a weightlifting class at 10am!! Be sure to join us if you’d like to work on Olympic lifting technique! Thank you for your feedback!

A. Conditioning

“Cory”

25 minute AMRAP

Buy-in with 1 mile run or 2000m Row or 3 mile bike

AMRAP in remaining time of

10 GHD Sit-ups

9 Front Squat 70% of BW

8 Toes-to-Bar

3 Push Press 70% of BW

37 Double Unders (1:1)

#Birthdayworkout #StrengthandConditioning #GHFSitups #FrontSquat #PushPress #DoubleUnders #Personaltraining #Running #ToestoBar

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike