ANNOUNCMENTS
1) 2nd Week of New Program Cycle
If you wanna know more about it. Go look at last week blog post.
MONDAY
5 Sets in 17min
A1) 10-12 Incline DB Bench Press
Immediately into...
A2) Amrap (-1) Dynamic Plate Push Ups
R90S
+
4 Sets in 12min
B1) 10 DB Fly On a Bench @4211
Immedaitely into...
B2) 8-20 Max Toes to Bar > toes to ring > hanging knee raise hold
*Rest with whatever time you can to get all 4 sets in
+
E2MOM x 18min
Min 1: 18/14cal Echo
Min 2: 20/15 cal Row
Min 3 :20 DU
8/side DB Hang Snatch
TUESDAY
A) 4x12/Side Deficit Curtsy Squat w Goblet Hold
+
B) 15min to Perform
5x8-10 Back Squat @31x1
+
C) 5 Sets in 12min
10 Side Lying Db/PLate External Rotations
12 Wtd Superman to Prisoners
+
D) 10min EMOM
Min 1: 20 UB Wallballs
Min 2: 30sec Forearm Plank
WEDNESDAY
A) 5x12/side in 12min
Single Arm Ring Row (slow controlled)
+
B) 1-10
Chin Up
KB Upright Row
15min Cap
+
C) 4x12 in 10min @ 3010
Std DB Supinated Curl
+
D) 550m DB Carry (~65/45lb)
THURSDAY
A) 4 Sets
20s Hanging Right Leg Hold
R20s
20s Hanging Left Leg Hold
20s Rest
+
B) 5x10/side Front to Back Fire Hydrants
+
C) 15 sets in teams of 3
10 Hi Hang Power Clean
25/20 Cal Echo
*5 Rounds per team member
*Each person completes entire round before next person can start
or
*A person starts every 2min
FRIDAY
4 sets
A1) 10 Light Bbell Good Morning
A2) 10 Hamstring Walk in/out
A3) 10/Side Unweighted Cossack Sqaut
+
B) 5x10 Bbell RDL
+
C) 4x8/side HVY Goblet Hold Drop Lunge
+
D) Amrap 12min w a Partner
20 KB Front Rack Walking Lunge Steps
*switch every 20
Saturday
A) E3MOM x 6 Sets
1/2 Kneeling LM Strict Press
5-12 Strict Pullups
+
C) 6 Sets
400m Run
Rest 1:1
SUNDAY SPECIALITY CLASS
This Oct 22nd: Arms w/ Stefan
Upcoming Sundays
Oct 29th: Movement Therapy w/ Jess
Nov 5th: Double Under AND Toes to Bar Skill Work
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