WEDNESDAY

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CHECK IT OUT BRIAN KING!

STARTING NEXT MONDAY WE ARE ADDING IN TWO NEW PROGRAM TO CROSSFIT HOMER GLEN. MONDAY, WEDNESDAY, FRIDAY AND SATURDAY WILL BE THE STRENGTH CLASS. TUESDAY, THURSDAY AND SATURDAY WILL BE OUR BOOTCAMP FITNESS CLASS.  THE STRENGTH CLASS IS BEING ADDED IN FOR ANYONE WANTING TO FOCUS A LITTLE MORE ON THEIR STRENGTH GOALS. THIS WILL WORK BEST OF YOU MAKE 3 OUT OF THE 4 CLASSES, SINCE THIS WILL BE PROGRAMMED IN 12 WEEK SESSIONS.   WE ARE LOOKING TO MAINLY INCREASE YOUR ABSOLUTE STRENGTH IN THE BENCH PRESS, DEADLIFT, and BACK SQUAT, ALONG THE WAY OTHER LIFT WILL MAKE GAINS AS WELL. AN EXAMPLE OF ONE OF CLASSES FOR OUR FIRST PROGRAM, THE STEVE ROGERS PROGRAM, IS BELOW. 

MONDAY

1.  WARMUP 
(3 sets)
15 reverse hypers @120/90#
15 deficit push-ups
15 hamstring band curls

2. PRIMARY LIFTS
A. Bench Press, 3×6 @85% of 5RM
B. Back Squat, 3×6 @85% of 5RM

3. SECONDARY LIFTS
A. Shoulder Press, 3×8
B. Front Rack Split Squats, 3×8

4. ACCESSORIES
A. DB pec flyes, 3×12
B. Dimmel Deadlifts, 3×12

5. CORE
A. GHD SU, 3×15
B. Reverse hyper, 3×15 @140/100#

IF YOU HAVE MORE QUESTIONS TEXT ME OR SIGN UP FOR THE FIRST CLASS AND THERE WILL BE A QUICK DISCUSSION ON THE PLANS FOR HE STRENGTH CLASS. 

THE BOOTCAMP FITNESS CLASS WILL BE AN HOUR FAST PACE CARDIO CALORIE BURNING HOUR.  THE MAIN GOAL FOR THIS CLASS IS TO BURN HIGH AMOUNTS OF CALORIES AND KEEP THE BODY BURNING THEM ALL DAY WITH THE HIGH INTENSITY. THE BOOTCAMP FITNESS CLASS WILL BE PERFECT TO ADD IN WITH YOUR REGULAR WORKOUTS OR TO DO AS A STAND ALONE FITNESS PROGRAM.  THIS CLASS WILL BE  AN HOUR LONG WITH 30-40 MINUTES OF HIGH INTENSITY INTERVALS AND WORKOUTS AND AN AB CIRCUIT TONEND EACH SESSION. 

SAME GOES FOR THIS CLASS IF YOU HAVE ANY QUESTIONS TEXT ME OR SIGN UP FOR THE FIRST CLASS AND TRY IT OUT. 

FOR MORE INFORMATION GO TO OUR WEBSITE AND READ UNDER PROGRAMS AND PRICES. 

THESE CLASSES ARE EXTRA COST FOR NEW MEMBERS. SINCE YOU ALL HAVE BEEN WITH US AND WE LOVE YOU, ANYONE THAT HAS BEEN A MEMBER UP TO THE NEW YEAR WILL BE GRANDFATHERED IN AS AN UNLIMITED MEMBER. THIS MEANS YOU HAVE ACCESS TO ALL CLASSES AT THE SAME PRICE YOU PAY NOW. 

NOW AFTER THAT LONG NOTE TOMORROW’S WORKOUT!!

STRENGTH

(OT2M for 3 sets)
Power Snatch + Snatch

Set 1: 1 power Snatch + 1 Snatch @82%
Set2: 2 power snatches + 2 snatches @77%
Set 3: 3 power snatches + 3 snatches @72%

WOD

(3 rounds)
10 power snatches @115/75#
20 burpees on plate

*AT 12 MINUTE MARK

(3 rounds)
15 Front Squats @115/75#
30 box jumps @24/20″

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