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10/9/2023 - 10/15/2023

Updated: Oct 12

ANNOUNCMENTS


1) PARKING LOT CLOSED

Monday ALL DAY and Tuesday until EVENING

2) Please come pick up your VA Blue shirts this week


3) New Program Cycle

If you wanna know more about it. See below. If not, that is ok.




 

MONDAY

A) 18min to Perform

Incline Bench Press @3010

5x10 Reps (all working sets)

+

5 Sets in 15min

B1) 10-12 Hammer Grip DB Barrel Press @31X1

B2)10-12 Bodyweight Tricep Extensions

+

C)18min AMRAP

Row or Echo with Partner for Distance

50 Seconds Work

10 Second Transitions/Rest

 

TUESDAY

A) 15min to Perform

5x8-10/Side Bulg Split Squat*

*3 Hard Working Sets

+

B)12min Amrap

30 Abmat Sit Ups

24 Goblet Hold Drop Lunges

+

15min to Perform...

4 Sets

C1) 25 Star Jumps

Immedaitely into...

C2) 60sec of Unbroken Hip Bridges on Bench

Rest as needed

 

WEDNESDAY

4 Sets

A1) 8 Bent Over Dumbell Rows @3111

A2) 30's Front Raises w/ Plates

+

B) 16min Amrap

8 Strict Pullups > 6-8 Negatives > 12 Barbell C2B

18 Hammer Curls

+

C) 15min Amrap

DB/KB Farmers Carry in 200m Increments for Total Distance

*Every 200m Perfrom 10 Yoga Pushups

 

THURSDAY

A) 6 Sets

10 UB Hang Power Snatch (155/85)

15 Box Jumps

25/20 Cal Row

Rest 2-ish minutes

 

FRIDAY

A) EMOM x 10min:

Chin Ups > 35s of Neg Chin Ups > 35s Barbell Chin Ups

+

5 Sets

B1) 12 RDL w/ KB or Db @3010

Immedaitely into...

B2) 20 T2b

R90s

+

C) 100 DB walking Lunges (~50/35)

10min cap

 

SATURDAY

A) Strict Press

5 working sets of 5 Reps

+

B) 4 Rounds for Time

20 No Push Up Burpees

400m Run

25 KBS > RKBS


26min Cap

 

SUNDAY SPECIALITY CLASS


This Oct 15th: Snatch Tech w/ Zach


Upcoming Sundays

Oct 22nd: Amrs w/ Stefan

Oct 29th: Movement Therapy w/ Jess

Nov 5th: Double Under AND Toes to Bar Skill Work


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