ANNOUNCMENTS
Only two weeks left of this program cycle.
MONDAY
20min to Finish A+B
A) 4x10 Bench Bench Press @3010
+
B) 4x14 LM Windshield Wipers
+
C) EMOM x 10min
Min 1: 12-15 DB OH Tri Ext
Min 2: 16-20 Suticases
+
D)14min AMRAP for Max Cals
Alt Rounds w/ partner
30sec Row
5 Burpee Over Rower
TUESDAY
A) E4MOM x 4 sets
10sec Chin Up Hold
10/side Front Foot Elevated Knee Over Toe Split
10 Horizontal Supinated Ring Row
+
B) E3MOM Alternating Sets x 10sets
Set 1:
6 BackSquat
8 Pull Up
Set 2:
10 Bulg Spl Sq w/ suticase hold
14 Barbell Curls
WEDNESDAY
A) 6min AMRAP
8/side Thread the Needles
10 Db Curls
12 Alternating Low Cossack Squats
Right into..
B) Emom x 8min
Min 1: 12 Body Weight Tricep Ext
Min 2: 20 Alt Curtsy Lunges
Right into..
C) Emom x 6min
20sec Crab Hold
R10s
20sec Hollow Body
R10s
Right into...
D) Emom x 12min
MIn 1: 20-40sec Knee Raise Hanging Hold
Min 2: 8/side Hammer Curl
Min 3: 20second per side Side Plank
Right Into...
E) EMOM x 8min
MIn 1: 10 Standing Arnold Press
Min 2: 12 180 Jumping Squats
Right Into...
F) Emom x 6min
20sec Crab Hold
R10s
20sec Hollow Body
R10s
THURSDAY
A) 8 Sets
20s Hanging L Sit
20S Rest
+
B) 8 Sets
10/arm DB Hang Snatch
15 Pushups
10 T2B
15 Cal Row
FRIDAY
A) E4MOM x 4 sets
5 Nordic Curl
10/side Side Lean Lateral Raise
10 Upside Down KB Front Ri
+
B) E3MOM Alternating Sets x 10sets
Set 1:
10 Incline Bench Press
20 RKBS
Set 2:
12 Deficit Push Ups
12 DB Frog Stance DL
SATURDAY
8am STRENGTH
A) 5x8 Hack Squats
+
B) 6 Sets
Amrap -2 Weighted Pullup
+
C) 5x12 Bbell Calf Raise
9am Conditioning
A) E5min x 7 Sets
Finish in any Order
10 Pullups > 14 Barbell Pull Ups
12 Box Jumps
15/12 cal Row/Echo or 300m Run
25 Air Squats
SUNDAY SPECIALTY CLASS
This Sunday 11/17 - Agility/Conditioning w/ Zach
Upcoming Sunday Specialty Class Schedule
11/24 - Cardio and Abs w/ Brie
Dec 1 - Cancelled bc Thanksgiving weekend
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