10/27/2025 - 11/2/2025
- Zach Morman
- 2 days ago
- 2 min read
ANNOUNCMENTS
1) Happy Halloween! Have a great last week of this workout cycle.
MONDAY
A) 3 Sets in 10min
16 Cyclist Squats
10/side Couch Stretch TtN
20sec/side Copenhagen Hold
+
B) E3min x 5 Sets (15min)
6 Back Squat @20X1
+
C) 2 RFT w/ a Partner
40/32 Cal Echo
50/40 Cal Row
60 Pushups
70 Seal Rows
TUESDAY
A) EMOM x 12min
Min 1: 10-15 Side Lean Lateral Raise
Min 2: 10 Arnold Press
+
B) 30min AMRAP with a Partner
20 Hang Power Cleans
30 Sit Up Ball Throws
4x100m Run
WEDNESDAY
A) 3 Rounds
60s Side Plank Right
R20s
60s Forearm Plank
R20s
60s Side Plank Left
R30s
60s KB DL
R20s
+
B) In 15min...
Build to a heavy 4 reps of Bench Press
+
5 Sets in 12min
C) 6 Barbell RDL
R~2min
THURSDAY
A) 4 Rounds in 15min
20 Reverse Flies
20 Weighted Push Ups
20 Prisoner Hinges
+
B) RETEST: 10min AMRAP
Strict Pullups
+
C) 4 Rounds
18/14 Cal Echo
18 Box Jumps > Step Up (24/20)
18 Toes to Bar
FRIDAY
A) E2MOM x 4 Sets(40min)
Min 1: 50sec of Half Kneeling Rotations Lft
Min 2: 50sec of Half Kneeling Rotations Rt
Min 3: 12 Burpees
MIn 4 : 200m Run
Min 5: 60sec Top of Plank Hand to hip Taps
SATURDAY
8am STRENGTH
A) 15min to Build and Complete
5x8 Sumo DL
+
B) For Quality in 12min
Min 1: 3 High Box Jumps
Min 2: 3 Broad Jumps
+
C) E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
9am CONDITIONING
Gym ""Legacy Workout"": Brooke Vercauteren
A) E90s x 18min
Set 1: 10/side Crossbody RDL
Set 2: 12 Rower Pikes
+
B) 5 Rounds for Time
30 Wallballs
30/24 Cal Row