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  • Zach Morman

4/12/2021 - 4/18/2021

Updated: Apr 15

Weekly Announcements

1) Next Social Event: BBQ and BEERS in the Lot

What: Saturday, May 8th at 12pm When: Around 12pm

Where: Vickery Parking Lot

What do I need: We will be supplying meat and drinks. Please bring your favorite BBQ side, dessert!

What about after: I am sure we will head out on the town for some good old fashion tom foolery.


We will make a Facebook even soon. In the meantime make sure (SPECIALLY NEW MEMBERS) to join our Private FB Group for Members.

https://www.facebook.com/groups/473489242788861/



2) Sunday Specialty Class this Week

April 18th @11am: Gymnastic Skills w/ Zach - Ring Muscle up

Want to learn a pretty useless but cool skill?!?! Well then this is your day. The ring muscle up is an advance gymnastic skill. Come advance your ring muscle up or start to learn this new skill!

There ARE pre requisites to this class.

1) Strict Pullups 2) A loose grasp on kipping

3) Ability to do 2 or more Ring Dips


Upcoming Sunday Specialty Class Schedule

April 25th: Gymnastic Skills w/ Brie - The Handstand

May 2nd: Olympic Lifting Technique w/ John

Monday

A) 2 Rounds in 8min as a Group

1min of Wallsit

1min of Plank

1min of Walking Spiderman Lunges

30sec of Scap Pullups

30sec Bottom of Active Squat

+

5 Sets in 30min

B1) 12/leg Hand Supported Drop Lunge @20x1*

*Same as last week but 3 less reps. Try and progress with a much heavier weight since we now know the movement.

r45s

B2) 10/10 SA KB/DB Front Rack Box Step Ups (24/20)

R45s

B3) 15-20 Calf Deficit Calf Raise @2111

R45s

+

C) EMOM x 10min*

Pullups> Negative > Barbell Pullups

*Goal is to hold a consistent number across all minutes. Most like you did not progress from last week. Think of last week as a gouge for this week to really push it.

*Go for quality not quantity

TUESDAY

A) Emom x 6min

Min 1: 12 Squat to LM Goblet Press

Min 2: 10/side LM Rdl to Muscle Snatch

+

B) EMOM x 6min

Min 1: 8/leg DB or KB Split Stance RDL

Min 2: 45sec Amrap Db/Kb Bench Press w/ weight from minute 1

+

C) 5 Sets in 22min

1 Warm Up Set

4 Working Sets

B1) 7-9 Wide Grip Bench Press @51x1

B2)10-23 Barbell RDL @ 31x1

*Rest and work in partner sets

*EXACT same as last week. We are doing it again in hopes you have a better grasp on your bench press weight and RDL weight and can attack this a bit more.

+

D) 12min AMRAP

Right Arm

5 SA RKBS

5 Full KB Clean

5 Front Rack Rev Lunge

5 Push Press

20sec OH Hold

Rest 30sec

Left Arm Same Thing

R30s

WEDNESDAY

A) 2 Rounds in 8min

400m Run

10 Scap Pullup

10 Kips

10 RKBS

+

B) 20min AMRAP w/ a Partner

250m/225m Row Repeats

*Reset Rower Screen Each Time

*50sec Cap per row

+

C) 20min AMRAP

5-10 UB T2b > 25sec UB KR Hold

300m Run

Rest 90s

THURSDAY

A) E2MOM x 40min

Min 0-2: 8 of the Following Complex

1 Burpee to 2 Primal Shoot throughs to 1 Box Jump Overs

Min 2-4: 5/5 Mix Grip Pullups > 4 Negative Mix Grip > 8 Barbell

10-12 Standing OH Tricep Ext

FRIDAY

A) 12min AMRAP

6/side LM Squat to Rotational Press

15/leg Single Leg Hip Bridge to 15sec Hold

+

5 Sets in 24min

B1) 12/side Hand Supported Bulg Split Sq @2111

*dropped by 3 reps from last week. Lets try to push to heavier weight here now since we know the movement some.

~R60s

B2) 7/side Land Mine Hack Squats @ 31x1

~R60s

+

C) EMOMx 10min

10 Wtd Walking Lunges (50/35)

SATURDAY

A) 10min AMRAP

10 Burpees

200m Run


R3min


B) 10min AMRAP

15 Supinated Body Rows

50 Double unders > 50 JJ


R3min


C) 10min AMRAP

12/10 Cal Row on 10/9 Damper

12 Rower Tuck Ups

SUNDAY

April 18th @11am: Gymnastic Skills w/ Zach - Ring Muscle up

Want to learn a pretty useless but cool skill?!?! Well then this is your day. The ring muscle up is an advance gymnastic skill. Come advance your ring muscle up or start to learn this new skill!

There ARE pre requisites to this class.

1) Strict Pullups 2) A loose grasp on kipping

3) Ability to do 2 or more Ring Dips


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