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1/27/2025 - 2/2/2025

Writer's picture: Zach MormanZach Morman

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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