ANNOUNCMENTS
1) 3rd Week of this New Cycle
-You should be really getting tuned in with what feels "right" for Mon/Tues 30min EMOM and the Pullup EMOM. If you have been all 3 weeks and feeling a bit lost, shoot me a text and we can make adjustments needed to make sure you are getting the most out of this program cycle. It is still normal to be very sore from this repeating volume, make you are sleeping and eating enough.
2) 40 Day Lifestyle Plan: Registration Closed
-Participants please be checking email for next steps
MONDAY
A) 10min Pull Up EMOM
+
B) 30min EMOM
Min 1: 10 Back Squat
Min 2: 10 HG Supinated Seal Row
TUESDAY
A) 30min EMOM
Min 1: 10 Barbell RDL
Min 2: 10 Seated Arnold Press
+
B) 10min DB Push Up EMOM
WEDNESDAY
A) 12min AMRAP
100m Jog
14 Russian Box Step Ups
+
B) 32min AMRAP w/ a Partner
160 Bicycle Crunches
60 Demon Press (35/20)
60/45 Cal Echo
60/45 Cal Row
THURSDAY
4 Sets
A1) 10/arm KB FR Kneel to Stands
R~45s
A2) 8-10 Rep Close Grip Low Barbell Pushups @3011
R~45s
A3) 12 Supinated Seated Bicep Curl @ 3111
R~45s
+
C) 3 Sets
15 HR T Push Ups
R30s
10 Db Shoulder Lat Raise
20sec Iron Cross Hold
R30s
15 Db Hammer Curl @20X0
Rest as needed
FRIDAY
A) Hang Clean Tech and Practice
+
B) 6 Rounds
10 Full Hang Clean
400m Run
R2min
SATURDAY
A) EMOM x 30min
Min 1: 15 Box Jump
Min 2: 12 Burpees
Min 2: 15 KB Swings
SUNDAY SPECIALITY CLASS
This Sunday 4/16: Olympic Lifting: Clean Technique and Work w/ Zach
(Please respect waitlist and only come if you get let into the class)
Upcoming Sundays
4/23: Movement Therapy w/ Jess
4/30: Arms w/ Stefan