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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