Weekly Announcements
1) New Programming Cycle
8min video for further explanation. Priority Day pic below.
1) Vickery Halloween Party - Friday October 28th
Costumes Encouraged... Location TBA
MONDAY
A) 15min AMRAP
10 Total LM Windshield Wipers
10/side KB Reverse Lunge to Press
+
B) 4 Sets
5min AMRAP
1/side TGU (53/35)
10 RKBS
10 Lateral Bench Jump Over
30 DU
R1min
*Start over each set
TUESDAY
A) 3 Rounds for Quality in 9min
15 Cyclist Squats
10/arm Tripod Row
+
B) E3MOM x 10 Sets
15 Back Squat @2011
10 Pull Up (No dropping)
WEDNESDAY
A) 10 Sets Alternating Row w/ partner
500/450m Row
15 BW Tricep Extension
+
B) 10 Sets Alternating Echo w/ partner
36/30 Cal Echo Bike
15 Barbell Curl
THURSDAY
A) EMOM x 12min
Min 1: 10/side Split Stance RDL
Min 2: 10 Toes to Bar
Min 3: 10 Yoga Pushup Ankle Grab
+
B) E3MOM x 10 Sets
12 Deadlift @ 30X1
20 DB HG BP
FRIDAY
A) 15min AMRAP Alt w/ a Partner
15 DB Push Press
400m Run
R5min
B) 20min AMRAP Alt w/ a Partner
12 Demon Press
20 Box Jump Step Down
SATURDAY
A) Emom x 33min
Min 1: 12/10 Calorie Row
Min 2: 40 sec KB Front Rack Hold
Min 3: 8 Burpee Mtn Climbers
SUNDAY SPECIALTY CLASS
This Sunday Oct 9th: Double Under Tech Work w/ Zach
Upcoming Sunday Specialty Class Schedule
Oct 16th: Arms w/ Zach
Oct 23rd: Movement Therapy w/ Jess
Oct 30th: Cardio and Abs
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