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4/3/2023 - 4/9/2023

ANNOUNCMENTS


1) Easter Holiday

We will be closed Sunday April 9th for Easter

-all other schedule normal


2) 40 Day Lifestyle Plan starting April 11th

- Email with registration page and info will go out Monday.


3) New Program Cycle STARTED LAST WEEK 3/27/2023 -6/4/2023



 

MONDAY

A) 10min Pull Up EMOM

+

B) 30min EMOM

Min 1: 10 Back Squat

Min 2: 10 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) 20min EMOM

Min1: 16 Primal Shoot Throughs

Min 2: 12/10 Cal Row


R3min


20min EMOM

Min 1: 45sec Low Plank or Tall Plank

Min 2: 10/8 Cal Echo

 

THURSDAY

A) 3 Sets

20 Banded Lateral Crawl R

20 Banded Lateral Crawl L

20 Banded Quadruped Crawl

20 Banded Reverse Quadruped Crawl

10/side Crab Reach Overs

+

B)10min Pull Up EMOM

+

C) 4 Sets

10 Diamond Push Ups

10 Kb Horn Curls

10 DB Lateral Raises

10 Supinated Body Rows

10 Dips

 

FRIDAY

A) 6 Sets

20sec Hanging Knee Raise

Rest 30sec

+

B) 12 Rounds with a Partner*

6 UB HPC

12 Toes to Bar

200m Run


*Alternate rounds (6 each)


*27min Time Cap

 

SATURDAY

Teams of 3

800m Run (Run Together)

3000m Row (1000/900m each)

300 No Push Up Burpees

3000m Row (1000/900m each)

800m Run (Run Together)


40min Cap

 

SUNDAY SPECIALITY CLASS


This Sunday 4/9: CLOSED Easter

(Please respect waitlist and only come if you get let into the class)


Upcoming Sundays

4/16: Olympic Lifting: Clean Technique and Work w/ Zach

4/23: Movement Therapy w/ Jess

4/30: Arms w/ Stefan


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