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4/10/2023 - 4/17/2023

Updated: Apr 9, 2023

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


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