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5/16/2022 - 5/22/2022

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

https://fb.me/e/7HvknlUTq


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

 

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