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  • Zach Morman

4/5/2021 - 4/11/2021

Weekly Announcements

1) New Program Cycle

Here is a look at a very high level at the week for the next 9 weeks. This next cycle (like everyone) can be massively productive if you show up and put in the work.

There really is not a great rest day. All days are important, but possibly Thursday or Friday would be a preferred one if you are not taking care of your body and feeling beat down. With the right recovery, nutrition, and care this cycle could be 6 days a week.

Please I urge you to set up a meeting and bring me a coffee if you want to dive deeper into this program cycle and talk details. Text me (469)-734-3343.




2) Sunday Specialty Class this Week

Movement Therapy w/ Jess @ 11am: Shoulders and Neck

*This class is hard capped. If you are on the waitlist do not come unless let into class. Also please be considerate with reservations....

If you are going to bail 1 hour before because you are hungover or just don't want to come last minute. Don't reserve a spot on a Tuesday. Leave it for someone who cares.


Upcoming Sunday Specialty Class Schedule

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

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

May 2nd: Olympic Lifting Technique w/ John



Monday

A) EMOM x 6min

Min 1: 35sec Hanging/Scap Pullups

Min 2: 30sec Goblet Hold Wall Sit

+

B) EMOM x 10min*

Pullups> Negative > Barbell Pullups

*Goal is to hold a consistent number across all minutes

*Don't go more than breaking twice (ex3/2/1= 6 reps) That would be the max breaks to get to six reps. More reps is not always better.

*Being able to do 5 unbroken consistent strict pullups is harder than doign 6 with two breaks.

*Go for quality not quantity

+

4 Sets in 16min

C2) 15/leg Hand Supported Drop Lunge @20x1

R60s

C2) 12/leg RFE Goblet Hold Split Squat @30x1

R60s

+

D) 30-20-10 in 12min

Tripod Row w/ 1sec Hold @ Top (50/45)

Bent Over Reverse Fly

TUESDAY

A) EMOM x 12min

Min 1: 12-15 Tall Kneeling KB Goblet Strict Press

Min 2: 10-12/leg LandMine(LM) Split Stance RDL

+

5 Sets in 20min

1 Warm Up Set

4 Working Sets

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

B2)12-15 Barbell RDL @ 31x1

*Rest and work in partner sets

+

C) 10min Amrap

15 RKBS

8 Deficit Push Ups

WEDNESDAY

A) With a Partner 30min Amrap

200m/180m Row*

*Reset Rower Screen Each Time

*50sec Cap per row

+

B) 4 Sets

8 Strict T2b > K2E > 30sec Accum KR Hold

30sec KB Front Rack Hold (53/35)

R30sec

50 Mountain Climbers

10 Hollow Rocks

R30sec

THURSDAY

A) 3 Rounds in 9min

10 Scap Chin Ups

10 Weighted PassThrough

10 Tall Kneeling LM Goblet Press

+

B) 3 Unbroken Sets in 9min

15 Tall Kneeling Controlled KB Pallof Press

15 Tall Kneeling KB Horn Curls

+

C) EMOM x 10min

Chin Ups

*same guidelines as Monday

+

D) 18min AMRAP

8/arm 1/2 Kneeling LM Strict Press

20 Tall Kneeling LM Goblet Press

R60sec

20 Unbroken Burpees (60sec cap)

Rest as needed

FRIDAY

A) 15min Amrap

40se AssBike (increasing pace every round)

6 Squat to Vertical Jump

10 Squat to 180 Jumps

30 Frog Hip Bridge

R30sec

+

5 Sets

B1) 15 Hand Supported Bulg Split Sq @2111

R60s

B2) 20 Frog Stance Deficit "Squats"

R60s

+

C) EMOMx 10min

10 Wtd Walking Lunges (50/35)

SATURDAY

A) E2MOM x 36min

MIn 0-2: 15-20 Push Ups

Min 2-4: 10 Slam Balls

10 Db/KB Bent Over Rows

Min 4-6: 300-400m Run

SUNDAY @ 11am


Movement Therapy w/ Jess: Shoulders and Neck

A valuable hour with our resident Physical Therapist ad Coach extraordinaire. She will be covering how to analyze your own shoulder mobility/weakness and how to keep em healthy with some go to prehab and rehab exercises.


*This class is hard capped. If you are on the waitlist do not come unless let into class. Also please be considerate with reservations.... If you are going to bail 1 hour before because you are hungover or just don't want to come last minute. Don't reserve a spot on a Tuesday. Leave it for someone who cares.


Upcoming Sunday Specialty Class Schedule

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

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

May 2nd: Olympic Lifting Technique w/ John


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