1/5/2026 - 2/13/2026
- Zach Morman
- 2 days ago
- 2 min read
ANNOUNCMENTS
1) New Programming Cycle
-Welcome to 2026. This is a short but important cycle. We will focus on a good chunk of things to start the year and then narrow it down as the year moves along and we progress. This mix of hypertrophy and conditioning will get every ramped back up from the lazy holidays.
It is important to not that Monday and Wednesday are a "choose your movement day".
If you choose squats on Monday, then Wednesday you will bench. OR maybe you ONLY want to back squat, now you have two days to pick from in class where you can do that big core movement.
This could also could mean that one of those days becomes an Off Hours Open Gym Day for you or a low priority class day if you do not want to do either Bench or Squat.
MONDAY
A) 8min
30sec Bench or Sqaut Build
30sec Transition
30sec Row
30sec Tramsition
+
B) Pick either Bench or Back Squat
(You will do the other Wednesday)
Bench
5 Sets in 15min
10 Bench Press @30x1
20sec per side Copenhagen Hold
Squat
5 Sets in 15min
10 Back Squat @30x1
10 Flat Bench Chest Flies
+
C) E3:45MOM x 5 Sets (20min)
12 UB Hang Power Snatch
20/16 Cal Row
TUESDAY
A) 8min
30sec Lateral Raise or Push Press (alt rounds)
30sec Trans
30sec Burpee to Down Dog
30sec Trans
+
B) E2MOM x 10 Sets (20min)
Min 0-2: 10/side Farmers Press
Min 2-4: 10 Chin Ups
+
C) 4 Sets
3min AMRAP
10 Burpees
10 Box Jump Step Down
R1min btwn Sets
WEDNESDAY
A) E2MOM x 4 Sets
30sec Bench or Sqaut Build
100m Run
+
B) Pick either Bench or Back Squat
(You will do the other Wednesday)
Bench
5 Sets in 15min
10 Bench Press @30x1
20sec per side Copenhagen Hold
Squat
5 Sets in 15min
10 Back Squat @30x1
10 Flat Bench Chest Flies
+
C) 20min AMRAP
100m Farmers Carry
400m Run
THURSDAY
A) 10min AMRAP
400m Row
15 Banded Tricep Press Downs
50 Mountain Climbers
Trans 1min
B) 10min AMRAP
1min Single Unders
10/alt Hvy Hammer Curls
Trans 1min
C) 10min AMRAP
Echo Bike for Cals at 85%* (~61/55 RPM)
*Pick a cadence and stay within a 5 cadence range
R1min
D) 5 Rounds
10/side Russian Box Step Ups
10/side SL Seated Calf Raise
FRIDAY
A) Powerclean Tech/Warm Up
+
B) 10min Pullup Emom
+
C) 27min
Min 0-2: E30s Perform 1 Powerclean
Min 2-3: 8 RDL @30x1
SATURDAY
8am
TBA
9am
TBA