11/3/2025 - 11/9/2025
- Zach Morman
- 5 hours ago
- 1 min read
ANNOUNCMENTS
1) New Program Cycle starting this week. See weekly skeleton below.
MONDAY
A) E2MOM x 10min
3-7 Wtd Pullups
15 RKBS
+
B) 5 Sets in 15min
12 Deadlifts
20 Chest Supported Rear Delt Flies
+
C) With a Partner for Time
5x500m/450m Each
*20min Cap
TUESDAY
A) 4 Sets in 13min
10 DB Bench Press
R60s
10 Db Shoulder Press
R60s
+
B) 4 Rounds in 10min
15 T. Kn. OH Db Tricep Ext
15 Db Incline Flies
+
C) 20min AMRAP
10 Plate Walk Over to Push Up
15 DB Front Raise
40 DU
WEDNESDAY
A) 4x10 Goblet Squat @31x1
R60s
+
B) 3x20 Walking Lunge Steps w/ Suitcase Hold
R60s
+
C) 4x20 Bbell Calf Raises
R60s
+
D) 5x10 Front Squat to Target
R90s
THURSDAY
A) 5 Rounds
10 DB Spider Curls
10 Gnar Raises
+
B) 40-30-20-10
Gorilla Row
Echo Bike Cals
FRIDAY
A) 400m Farmers Carry as UB as Possible
+
B) 5 Sets
30-40s Zercher Hold/Quarter Squats
30-40s Partner Supported Strict Leg Raises
+
C) For Quality
50 Side Plank Hip Taps R
50 Side Plank Hip Taps L
50 Flutter Kicks
40 Prisoner to Superman to Down Dog
40 Scissor Kicks
30 Side Plank Hip Taps R
30 Side Plank Hip Taps L
30 Flutter Kicks
20 Prisoner to Superman to Down Dog
20 Scissor Kicks
10 Side Plank Hip Taps R
10 Side Plank Hip Taps L
10 Flutter Kick
SATURDAY
8am Olympic Lifts
A) EMOM x 30min
Building Snatch Tech Work
9am CONDITIONING
Gym Legacy Workout: "Brie Jackson"