ANNOUNCMENTS
1) Reminders
8 week program cycle started last week (check last week blog for info)
Cubbies get cleaned out of all Non Valuable items every Saturday evening. They get donated every Sunday.
MONDAY
3 Sets
A1) 20 Alternating Front Rack Drop Lunge*
*Standing on 4-6inches of plates
*Bar from ground.
R~60s
A2) 10 Chinups w/ 2sec Pause at Top
R~60s
+
3 Sets
B1)10 Dual KB/DB Front Squat @2111
R~60s
B2) 12-14 Pronated Grip Inverted Rows @ 30X0
R~60s
+
C) 6min Amrap
5 Forward Lunge R
5 Forward Lunge L
7 BJ Step Down
9 Ring Rows
R2min
6min AMRAP
5 Burpees
7 Toes to Bar > Toes to Ring
9 Air Squats
TUESDAY
A) 4 x 8-10 Reps Snatch Grip Deadlift @3131
R60s
+
3 Sets
B1) 10 Barbell Z Press @3021
R~60s
B2) 8/leg Split Stance DB/KD RDL @3110
R~60s
+
C) 5min AMRAP: 1-2-3-4-5-6....
DB Bench Press 65/45lbs
*5 Cal Row between each set
rest 2min
5min AMRAP: 1-2-3-4-5-6....
Wall Walks
*20 Double Unders between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Strict Knees to Elbow
*100m Run between each set
WEDNESDAY
4 Sets
A1) 12 Incline Close Grip Bench Press @31x0 (2 red plates incline)
R~60s
A2) 10 Ring Rows @20x2
R~60s
+
B) 4x10/side Db Tripod Row
R~60s
+
C) 20min AMRAP
20 Elbow to Tall Plank
50m Heavy DB FC
10 Alt Gorilla Rows
10 HR Pushups
THURSDAY
3 Sets
A1) 20 Frog Hip Bridge + 20sec Hold at
top of last rep
R30s
A2) 20 Alternating Goblet Hold Deficit Curtsy Squat on Plate
R60s
+
3 Sets
B1) 12 Frog Stance Deadlift @31x1
R~60s
B2) 10/leg KB Front Rack Deficit Split Squat @2110
R~60s
+
3 Sets
C1) 10 Light Load Good Morning @3211
R~60s
C2) 20 Alternating Reps Goblet Cossack Sqaut
R~60s
FRIDAY
4 Sets
A1) 10/arm Farmers Press @20X1
R~60s
A2) 12-15 Decline Db Bench Press @30X1
R~60s
A3) 20 Alternating DB Curl
R~60s
+
B) 4 Sets @ 90% Effort
12 Demon Press (50/35)
300/275m Row
R3min
SATURDAY
E5MOM x 40min
Min 0-5
15 Thrusters
550/500m Row or 25/20 Cal Echo
Min 5-10
25 Wallballs
400m Run or 20 Burpees
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 4/21 - Snatch Liftin Session w/ Zach
Upcoming Sundays
4/28 - Arms w/ Stefan