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1/20/2025 - 1/26/2025

Writer's picture: Zach MormanZach Morman

ANNOUNCMENTS

1) Last week of this Program Cycle.

New video and template next week

 

MONDAY

A) 3 Rounds

12/10 Cal Echo Sprint

15 Barbell RDL

10 BW Tricep Ext


No Rest


3 Rounds

250/225m Row Sprint

15 KB Deadlift

10/side Farmers Press

+

B) 7 Sets (2 Building and 5 Working)

6-8 Seated DB Press

R~30s

7-8 Deadlifts

R~90s

 

TUESDAY


A) 5 Rounds for Time

20 Toes to Bar

20/16 Cal Echo

+

B) EMOM x 12min

Min 1: 45sec Crossbody Supermans

Min 2: 10-12 Reclined Supinated Curls

+

C) 5 Rounds for Quality

10 Chin Ups

15/side Oblique Crunches

 

WEDNESDAY


40-30-20-10

Dips

Double Unders

Body Rows

Box Jumps

 

THURSDAY


A) E2MOM x 16min

12/10 Cal Row or 10/8 Echo

7/leg Bulg Split Sq or 7/leg Knee Over Toe Squat

+

B) 6x4 Back Squat

R60s-3min

+

C) 1 Set of Japanese Drop Set

Pole Assisted Bulg Split Sq


4 Working Sets of 5-10 Reps

1 Last set of 20+ Reps

 

FRIDAY


A) 24-20-16-12-8-4

Incline Bench Press (145/95)

Cal Row

+

B) 24-20-16-12-8-4

Hang Power Clean (135/85)

Cal Echo


Fem Cals: 20-16-12-8-6-4


15min Cap Both Workouts

 

SATURDAY


8am STRENGTH

A) Weighted Pullups

6 Sets

+

B) Front Squat

14,12,10,8,6,6

+

C) 6x10 Heavy Seal Row


9am CONDITIONING

8 Rounds for Time w/ a Team of 3

45 Wallballs

45 Wtd Box Step Overs

45 Burpees

 

SUNDAY SPECIALTY CLASS


This Sunday Jan 26th - Arms and Abs w/ Stefan


Upcoming Sunday Specialty Class Schedule

Feb TBA

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