Weekly Announcements
1) LAST Weeks of this Program Cycle.
- 10min Pullup Test
-New Programming Cycle begins Tuesday 5/31.
2) MAY Social Event: Murph and BBQ
Memorial Day Weekend we will be doing Murph on Sunday 5/29 (closed Monday) and will follow it up with some drinks, burgers, and dogs.
FB INVITE BELOW (If it does not work for you then friend request Zach and I will get you into the group
3) Memorial Weekend Schedule
Friday (5/27) and Saturday (5/28): Normal Hours
Sunday (5/29): 9:30am Murph followed by BBQ and Drinks provided by Vickery
Monday (5/30): Gym is closed, Enjoy a day off!
4) THIS WEEKS SUNDAY SPECIALTY CLASS
This Sunday May 15th: Arm Day w/ Stefan
Monday
A) 10min AMRAP Pullups
+
B) Row 500/450m
Then...
21-18-15-12-9-6
Toes to Bar
*Set of 10 HG to Supinated Standing DB Curl between sets
+
21-18-15-12-9-6
Front Squat from Ground (115/85)
*45 DU between sets (Scale to JJ)
Then...
28/23 Echo Bike Cals
TUESDAY
A) Emom x 12min
Min 1: 6 Bootstrappers
10 PVC PT
Min 2: 10 Goblet Squat
5 Kb RDL
+
B) Every 3:15 for 5 sets
12 Deadlift @3111
Accum 60s Primal Hold
+
C) Every 3:15 for 5 sets
12 Bench Press @3011
60sec of RKBS
WEDNESDAY
A) 12min Amrap
5 Up to Down Dog Ankle Grabs
10 Controlled Knee To Elbow
20 Alternating Hands Superman to Prisoner
200m Row
+
B) With a Partner for Time
3 Rounds
2000m Row (1000/900 M/F split)
50 Abmat Situps
50 Box Step Ups
36min Cap
THURSDAY
A) 3 Rounds
10 Scap Chin Ups
10 Tall Kneeling LM Goblet Press
+
B) 3 Sets in 12min
10 - 12 Upright Row to Press Complex
12-15 Tall Kn LM Windshield Wipers
+
C) EMOM x 10min
Min 1: 12-15 DB Arnold Press
Min 2: 12-15 Ring Row Curls
+
D) 3 Rounds in 11min
60sec KB Front Rack Hold
60/side Side Plank Right
60/side Side Plank Left
FRIDAY
A) Every 1min and 10sec
Death by...
Min 1: Hang Power Snatch (75/55)
Min 2: Echo Bike Cals
Workout is over when you can't get all your reps within the time limit.
SATURDAY
Partner Workout
80 Wallballs*
*Partner Top of Pushup Hold
80 T2B*
*Wall Sit Hold
80 DB/KB Push Press*
*Hollowbody hold
200 DU*
*Handstand Hold on Wall
80 Burpees*
*Bar Hang
SUNDAY SPECIALTY CLASS
This Sunday May 22nd: Abs/Core w/ Brie
Upcoming Sunday Specialty Class Schedule
May 29th: No Specialty Class. We will do Murph on Memorial Day Weekend Sunday