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10/18/2021 - 10/24/2021

Updated: Oct 22

Weekly Announcements

1) Last Week of This Program Cycle

Nothing special this week, no tests or anything. This cycle was all about volume (drop set days), aerobic and lots of full body movement. Next program cycle will focus in on getting strong, but staying lean as we head into harsh winter.


2) SUNDAY SPECIALITY CLASS @ 11am


This Sunday Oct 24th- Arm Day w/ Stefan


Upcoming Sundays

Oct 31st- Cancelled Halloween

Nov 7- Movement Therapy w/ Jess

MONDAY

A) Emom x 15min

Min 1: 8/8 Kb Front Rack Reverse Lunge

Min 2: 10 Yoga Push Ups

Min 3: 12/10 Cal Row

+

B) Emom x 14min

Min 1: 10 Db/Kb Hammer Grip Strict Press

Min 2: 15 Ring Rows

+

C) 13min Amrap

200m Run

10 Strict Pull Ups > Mix Negatives and Strict > Mix Barbell and Negatives > 15 Barbells

TUESDAY

A) 3 Round in 9min

10 Building Back Squat

10 PVC PT to OHS

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

~8 reps (+/- 2)

Drop Weight...

20+ reps

Drop Weight...

10 reps @ 3011

WEDNESDAY

A) 13min Emom

9 Burpees*

45sec Cap

+

B) 13min Emom

30sec Row for Cal

30 Rest

Score= Total Cals

+

C) 13min Emom

30sec Ground to OH w/ Plate

30sec Rest

Score = Total reps

THURSDAY

A) 14min AMRAP

10 Bent Over Reverse Fly w/ Plates

10 Curl To Press (db or kb)

5/5 Staggered Push Ups

+

B) 6 Sets

30sec No Push Up Burpee

...Right into...

2min AMRAP

8 Toes to Bar

6 HR T Pushups

...Right into...

30sec Mountain Climbers


R 90ec Between Sets


FRIDAY

A) EMOM x 10min:

Pullups or Variation...

- Scapula Pullups

- Barbell Pullups

- 35s of Neg Pullups

- Strict Pullups


*Goal is to find a consistent number that you can perform

all 10min. Better to shoot for a easier scale than fail on min 6

+

B) 5 Rounds

20 Deadlift

20 OH Tricep DB Extension

60 DU


20min Time Cap

SATURDAY

A) E2MOM x 32min

Min 0-2: 30sec of Renegade Rows

100m Run

Min 2-4: 15 Slamball

15-20 Box Jump

SUNDAY SPECIALITY CLASS @ 11am


This Sunday Oct 24th- Arm Day w/ Stefan


Upcoming Sundays

Oct 31st- Cancelled Halloween

Nov 7- Movement Therapy w/ Jess



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