Weekly Announcements
1) Gym Build Out (11/8 Update)
We should have vanities in the bathrooms this week and be finishing up everything internal. After that... the only thing that will take a bit is lights and signage out front and of course getting the 24/7 Open Gym system up running. More to come on that.
2) Getting the most out of this programming.
We are approaching the final 3 weeks of this program. Some people are thriving and others are just surviving, or more the less idling... Yes, see these sets and tempos are long and tough. But as long as you aren't working around something (tech or tweak) you should be pushing the weights EACH SET. Then keeping to the rests like they are scraped in stone and sent from the heavens. When we have conditioning, listen to the coach about how that day is suppose to feel and attack it.
Just like most things, this will only work as well as you want it to. Results will reflect discipline in this program cycle more than most.
3) Presale for crewneck and long sleeves coming soon.
Figuring out best crewneck blank option and it will go live.
MONDAY
Every 3:30 x 4 sets
10/leg Back Rack Split Squat @2110*
*Rear foot on 4-6inches of plates
10-12 Strict Pullup with Pause at Top
+
4 Sets
B1) 10 Front Squats @ 31X0
R45s
B2) 10/arm Chainsaw Row @2111
R45s
+
C) 3 Sets
4 Min Clock
400m Run
-in time left over complete as many rounds as
you can of the following
2 KB Split Clean Rt (53/35l)
2 KB SA FR Forward Lunge Rt
2 KB SA Thruster Rt
2 KB Split Clean Lft
2 KB SA FR Forward Lunge Lft
2 KB SiA Thruster Lft
R2mins after each set
TUESDAY
4 Sets
A1) 10 Supinated Grip RDL @3110
R60s
A2) 8-10 Barbell Z Press @3021
R60s
+
4 Sets
B1) 8/Leg Slit Stance RDL @3110
R60s
B2) 8-10/arm Seated Alternating Arnold Press @2111
R60s
+
C) 3min Amrap
8 Burpees
10 T2R
R1min
3min Amrap
10 Jumping Air Squats
10 Pushups
+
D) Extra Work in 10min Cap
20 Alternating Heavy TGU (70/53)
WEDNESDAY
4 Sets
A1) 10-12 Incline (2 reds) Close Grip Bench Press @31X0
R60s
A2) 16 Alternating Bent Over Top Down Row @2010
R60s
+
4 Sets
B1) 8/arm Rollout Pushups
R60s
B2) 8-10 UB Lean Away Pullups @30X0
R60s
+
C) 4 Sets
20sec/side Adduction Bias Side Plank
Max Effort Continuous Movement Kipping Pullups
THURSDAY
4 Sets
A1) 10-12 Frog Stance Deadlifts @31X1
R60s
A2) 10/leg Kb Front Rack Deficit Split Squat @2110
R60s
A3) 16-20 Reps Goblet Cossack Sqauts
R60s
+
B) E2MOM x 16min
Min 0-2: 12/10 Cal Row or AB
6 Burpees
6 Demon Press
Min 2-4: 12 Thruster (95/65)
10 Box Jump Step Down
FRIDAY
4 Sets
A1) 8-10/arm Farmer Press @20X1
R60s
A2) 60sec of Controlled Low to Tall Planks*
*stop and hold tall plank if you feel as if you ar going to break
R60s
A3) 16-20 Alternating Bicep Curls @30X1
R60s
+
B) 3 Sets a Tough Effort
100m Run
4/4 Single Arm Renegade Rows
30 Double Unders > 100m Run
7 Single Arm DB Hang PC and Jerk Left
30 DU > 100m Run
7 Single Arm DB Hang PC and Jerk Right
100m Run
R2min
+
C) Extra Work in 10min Cap
3 Sets
20sec Tuck Hold on Rings
20 Barbell Bicep Curls
20 DB OH Tricep Ext
SATURDAY
For Time
12 Wall walks
800m Run
120 Abmat Situps
800m Run
12 Wall Walks
SUNDAY
Pre Registered Open Gym Slots
11am and 12pm