1/5/2026 - 2/13/2026

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 Strength

Hypertrophy work this week for 8am. May be different next week depending on how weeks programming plays out.

4 Sets

A1) 16 Bbell Preacher curl

A2) 25 Box Deficit Push Ups

+

4 Sets

B1) 12 Supinated KB Curl @3010 (both arms)

B2) 20 DB Floor Press

+

15 minute AMRAP:

15 DB /KB Hammer curls

12 Rower Pikes

9am Conditioning

A) AFAP w/ a Partner

P1: 550m Farmers Carry

KB/DB

P2: Amrap While Partner was gone

5 Burpee

10 Airsquats

+

B) 20min in Teams of 4

Row AND Echo for total calories

2 working at a time