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6/17/2024 - 6/23/2024

ANNOUNCMENTS


1) New Program Cycle Started Last Week

  • New 8 week program started last week. For a quick overview with priority days see last weeks blog post.

 

MONDAY

A) EMOM x 8min

Min 1: 10 Gob Hold Alt Box Step Ups

Min 2: 12/10 Cal Echo

+

B) 5 Sets in 16min

5-7 Back Squat

Super Set w/ 15 Butterfly Hip Bridge

+

C) 10 Rounds Alternating with a Partner

2min Rows for Max Meters

 

TUESDAY

A) 5 Sets in 12min

10/side DB Ext Rotation

10 Seal Rows

+

B) 5 Sets in 12min

8 Barbell Strict Press

+

C) 4 Rounds for Time

10 Box Jump

10 DB Push Press

10 Burpees

10 Strict Pullups

* 16min Cap

 

WEDNESDAY

A) 16min to Buld to a Challenging Complex

1 Complex = 1 Power Snatch + 1 Hang Power Snatch + Hi Hang Power Snatch

+

B) 5 Sets in 25min

1 Power Snatch + 10 Hang Power Snatch

20 DU

16/13 Cal Row

R3min

 

THURSDAY

A) EMOM x 8min

Min 1: 8-10 DB Flies

Min 2: 8 Barbell Sit Ups

+

B) 5 Sets in 16min

5-7 Bench Press

Super Set w/ 20 Ring Rows

+

C) 16min EMOM

Min 1: 15 Wall Balls

Min 2: 15 RKBS

 

FRIDAY

A) Emom x 10min

Min 1: 15 Light Dual DB/Plate Tricep Ext

Min 2: 45sec Cross Hold

+

B) Emom x 10min

Min 1: 30sec Top Half Bicep Curl

Min 2: 15 Seated Reverse Fly

+

4 Sets in 22min

C1) 8/arm Heavy DB Tricep Skull Crushers

R~60s

C2) 5-10 Wtd Chin Ups

R~60s

C3) Max UB Straight Leg Hold on Boxes

R~60s

 

"SATURDAY

Emom x 32min

Station 1: 12/10 Cal Row (50s Cap)

Station 2: 100m Run or 4-8 Strict Pullups

Station 3: 10/8 Cal Echo Bike

Station 4: 10 Hang Power Cleans (95/65)

 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 6/23 - Movement Therapy with Jess


Upcoming Sundays

6/30 - Cardio and Abs with Brie


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