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10/10/2022 - 10/16/2022

Weekly Announcements


1) Vickery Halloween Costume Party - Friday October 28th

LOCATION: @ the Gym

Other details released next week.


2) New Programming Cycle

Started last week. Check last weeks blog for video break down of this 8 week cycle.

 

MONDAY

A) 5 Rounds

40sec On/40sec Off

Russian Twist Partner Hand Offs

Tall to Low Planks

+

B) E5mom X 25min

10 Burpee Box Jumps

20 DB Snatch (10/10 Unbroken)

100m Run

Single Unders in Time Remaining

 

TUESDAY

A) 3 Rounds for Quality in 9min

15 Spanish Squats

25 UB WIde Ring Rows (adjust to as needed)

+

B) E3MOM x 10 Sets

12 BackSquat @2011 (focus on 1 second at the top)

10 Pull Up (No dropping)

 

WEDNESDAY

A) Running Clock

MIn 0-5

50/43 Cal AB

or

60/50 Cal Row


Min 5-10

40 SIt Ups

DB Hammer Curls in time remaining


MIn 10-15

40 Sit Ups

DB/KB OH Tricep Ext in time remaining


Min 15-20

50/43 Cal AB

or

60/50 Cal Row


Min 20-25

40 Toes to Bar

Standing Plate Angels in time remaining


Min 25-30

Barbell Curl

+

B) 400m SA Farmers Carry (~70/50)

*As unbroken as possible

 

THURSDAY

A) EMOM x 12min

Min 1: 20 Frog Hip Bridges

Min 2: 20 RKBS

Min 3: 50sec PVC PT

+

B) E3MOM x 10 Sets

12 Deadlift @ 30X1

15 DB HG BP

 

FRIDAY

A) Hang Full Snatch Tech Work

+

B) EMOM x 20min

Building Hang Power Snatch

 

SATURDAY

Emom x 10min

8-12 Burpees (50sec Cap)


R5min


1 Mile Run (10min Cap)


R5min


Emom x 10min

10 Push Press

5 Air Squat

 

SUNDAY SPECIALTY CLASS


This Sunday Oct 16th: Double Under Tech Work w/ Zach

Upcoming Sunday Specialty Class Schedule

Oct 23rd: Movement Therapy w/ Jess

Oct 30th: Cardio and Abs

 


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