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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