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4/15/2024 - 4/21/2024

Updated: Apr 18

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



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