Weekly Announcements
1) SUNDAY SPECIALITY CLASS @ 11am
This Sunday Oct 17th- Aerobic Conditioning w/ Lara
Upcoming Sundays
Oct 24th- Arm Day w/ Stefan
Oct 31st- Cancelled Halloween
Nov 7- Movement Therapy w/ Jess
MONDAY
A) 12min EMOM
Min 1: One Rep of 12 to 12 Around the Clock
Min 2: 14 Renegade Db Rows
+
B) 4 Sets
4min AMRAP
5 Pullups
10 Db Push Press
15 RKBS
R2min
+
C) 750m Row For Time
TUESDAY
A) 3 Round in 9min
10 Building Back Squat
10 Boot Strappers
10/side Thread the Needle
+
B) 3 Rounds Led by a Coach
Back Squat
~8 reps (+/- 2)
Drop Weight...
15+ reps
Drop Weight...
10 reps @ 3011
+
C) 3 Rounds Led by a Coach
Bench Press
~10 reps (+/- 2)
Drop Weight...
20+ reps
Drop Weight...
10 reps @ 3011
WEDNESDAY
E2MOM x 40min
Station 1: 20 Box Jumps
Station 2: 20/14 Cal Ab/Row/Ski
Station 3: 1min Plank
Station 4: 1min Dead Stop Skull Crushers
THURSDAY
A) 4 Sets
A1) 16 Alt DB Hammer Curl
R60s
A2) 16 Alt Reps Gorilla Row
R60s
+
B) 3 RFT
400m SA Farmers Carry (HEAVY DB/KB)
21 KBS (70/53)
12 Weighted Pullups (~50/35)
*26min Time Cap
FRIDAY
A) 4 Sets
10 Hang Power Cleans
14 Weighted Step Up and Over Box
25/20 Cal Row
Rest 2-ish minutes
+
B) 10-1 DB Hang Snatch/per arm (50/35)
1-10 Burpees Over DB
13min Cap
SATURDAY
A) 5 Rounds for Time
20 Burpees
400m Run
25 Wall balls
26min Cap
SUNDAY SPECIALITY CLASS @ 11am
This Sunday Oct 17th- Aerobic Conditioning w/ Lara
Upcoming Sundays
Oct 24th- Arm Day w/ Stefan
Oct 31st- Cancelled Halloween
Nov 7- Movement Therapy w/ Jess