Monday is here whether we like it or not! New challenges, new goals…a brand new week to attack with our most fierce positive attitude. Use the mantra below should you need some extra motivation to get a jump start on this awesome week. If you can’t make it to camp, no excuses…here’s your weekly DIY.

Stay tuned for Technical Tuesday tomorrow – by request V Ups will be covered.

To your health,

🙂 Coach Michelle

P.S. Don’t forget that you have until THIS FRIDAY to get your E Check authorization in so you don’t have to pay the credit card fee starting in September.



Part 1: Warm Up 10 each

Hip circles – Butt Kickers – Toy Soliders – Sampson Stretches – Bird Dog Quadruped Switch – Scorpions – Supermans – Calf Raises

400M Jog

Part 2: 8 Rounds 20 work, 10 rest – perform each set 4X

Set 1: Low Plank vs GBHE 

Set 2: Jumping Jacks vs Squats

Part 3: Set it UP!

Set 1: Perform 3X

6 Push Ups

12 Thrusters

12 Bent Rows

Set 2: Perform 3X

6 Get Ups (mod 12 Rev X)

12 Stiff Leg DL

12 Walking Lunge + Hammer Curl

Set 3: Perform 3X

6 Burpees

12 Sumo HI Pull

12 Alternating Step up Hip Extension

Part 4: Run 2 miles for time

Part 5: Static Streching:

Thread the needle, hip flexor stretch, shoulder stretch.

Gumsaba Fitness Class schedule Monday 8/15/16

5:30AM Sunrise Danville Womens class – Coach Briana – AMRAP ATTACK

5:30AM Sunrise Danville Mens class – Coach Joel – AMRAP ATTACK

6AM Sunup Morga Womens only Class – Coach James – AMRAP ATTACK

8:15AM Sunrise Moraga Womens only Class – Coach Michelle – TRX AMRAPS

9AM Sunshine Walnut Creek Womens only class – Coach Briana – TRX AMRAPS

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class)

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach James (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)