ANNOUNCMENTS
1) Monday 830am - Cancelled starting Oct 7th (not this week)
We have been doing "okay" with the 830am on Tuesday and Thursday, but Monday 830am has struggled to keep attendance. So going forward into Oct it is cancelled. If you like the Tues/Thurs then make sure to keep coming and bring friends in for the class.
Thanks
2) Halloween Shirts will arrive early this week and be laid out and labeled for you to grab if you ordered one. Thanks!
MONDAY
A) 5 Rounds
40sec On/40sec Off
Russian Twist Partner Hand Offs
Tall to Low Planks
+
B) E5mom X 25min
10 Burpee Box Jumps
20 DB Snatch (50/36)
100m Run
Single Unders in Time Remaining
TUESDAY
A) 3 Rounds for Quality in 9min
15 Spanish Squats
25 Pronated Wide Grip Seal Rows
+
B) E3MOM x 10 Sets
10 Back Squat @2011 (focus on 1 second at the top)
10 Pull Up
WEDNESDAY
A) Running Clock
Min 0-5
50/43 Cal Echo
or
60/50 Cal Row
Min 5-10
40 SIt Ups
DB Hammer Curls in time remaining
Min 10-15
40 Sit Ups
DB/KB OH Tricep Ext in time remaining
Min 15-20
50/43 Cal AB
or
60/50 Cal Row
Min 20-25
40 Toes to Bar
Standing Plate Angels in time remaining
Min 25-30
Barbell Curl
+
B) 400m SA Farmers Carry (~70/50)
*As unbroken as possible
THURSDAY
A) EMOM x 12min
Min 1: 10 Superman to Prisoners
Min 2: 14 Prisoner Kneel to Stand
Min 3: 12 BTN Snatch Grip Push Jerks
B) 5 Sets as a Group
30sec of UB Hang Snatch
R45s
90sec of Unbroken Burpees
R2min
FRIDAY
A) EMOM x 12min
Min 1: 20 Frog Hip Bridges
Min 2: 20 RKBS
Min 3: 50sec PVC PT
+
B) E3MOM x 10 Sets
10 Deadlift @ 30X1
15 DB HG BP
SATURDAY
8am STRENGTH
A) 5x10 Banded Bench Press
+
B) 5x8 Alternating Forward Lunge
+
C) EMOM x 16min
Min 1: 30sec Wall Ball Chest Throws
Min 2: 5 Vertical Jump Touches
9am CONDITIONING
Groups of 3*
*1 person has to be in top of a plank or FLR the entire time.
3RFT
1200m Row
80 Situps
80 Burpees
SUNDAY SPECIALITY CLASS
THIS SUNDAY Oct 13: Movement Therapy w/ Jess, Hips and Shoulder Focus
Upcoming Sundays
Oct 20: Arms w/ Stefan
Oct 27: Conditioning w/ Zach
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