ANNOUNCMENTS
1) New 6 Week Program Cycle Starting
See below for brief video explanation and weekly break down.

MONDAY
A) E2MOM x 3 Sets
8-10 Frog Stance RDL
20 Frog Pumps
+
E3MOM x 3 Sets
8 Frog Stance DL*
*Reset btwn Reps
+
B) Set 1
6 Rounds
40s Echo Cal
R30s
40s HG Bench Press
R30s
Set 2
6 Rounds
40s RKBS
R30s
40s Burpee
R30s
TUESDAY
A) 6 Rounds in 20 min
6-8 Building HE Back Squat*
10/side Copenhagen Planks
+
B) EMOM x 10 min
Pullup
+
C) 4 Sets
AFAP in 3min
20/16cal Row (10/9 Damper)
10/side Tripod Row
...Single Unders in Time Remaining
Reset 1min
WEDNESDAY
A) E2MOM x 3 Building Sets
10-12 Bench or Hip Thrust
8/side Staggered Pushups or 10/side Staggered Hip Bridges
+
E3MOM x 3 Sets
12-15 Bench or Hip Thrust
+
B) 3 Rounds - 30sec on + 30 sec off
Reverse Squat
Slow Mountain Climbers
X Crunch
Hollow Body Rocks
Bicycle Crunch
+
C) 6min AMRAP (alt with partner)
Farmers Carry (70/50)
THURSDAY
A) 5 Sets in 15min
10-12 SA Preacher Curls @31x1
10 BW Tricep Ext
+
B) 5 Rounds with a Partner
20 Hang DB PC to PP
20 Toes to Bar
20/16 Cal Echo
FRIDAY
A) E4MOM x 5 Rounds
8 Front Squat
R30s
30 UB BW Walking Lunges
+
B) EMOM x 20
1 - 15 Wallballs
2 - 30 DU or 50 sec Jump Rope
3 - 12 BJ Overs
4 - 50 sec Forearm Plank
SATURDAY
8am STRENGTH
A) 5 Sets in 20 min
12 Yates Rows
20 UB Wide Body Rows
+
B) E2MOM x 12 min
6/side Long WB Rotational Partner Throw
+
C) E2MOM x 12 min
20 sec DB UB Deficit Calf Raises
R20s
20 sec UB Tuck Jumps
9am CONDITIONING
5 Rounds with a Partner
20/side DB Snatch
30 Anchored Situps
40/34 Cal Row
EMOM 8 Burpees (alt Partners)
SUNDAY SPECIALTY CLASS
This Sunday Feb 2nd - Arms w/ Zach
Upcoming Sunday Specialty Class Schedule
Feb 9th- Double Under and Handstand Skills w/ Zach
Feb 16th- Arms w/ Zach
Feb 23rd - Movement Therapy w/ Jess
March 2nd - Arms w/ Stefan
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