7/21/2025 - 7/27/2025

ANNOUNCMENTS

1) Last week of this Program Cycle

-New programming starts next Monday

MONDAY

A) Every 2.5min x 6

Set 1: 500/450m Row

Set 2: 6/side Thread the Needle

10 Barbell Chest to Bar

10 Burpees to Full Sq

+

B) Back Squat (OR Variation)

6 Sets in 18min*

1x8 Warm Up

2x5 Building

3x4 Hard Working @2011

+

C) Emom x 12min

Min 1: 20 Leg Lifts

Min 2: 10 Strict Pullups

TUESDAY

A) Coach Led Mobility

+

B) 2 Rounds or 38min AMRAP

50/42 Cal Echo Bike

1min Wallsit

200m Run

1min Side Plank Right

50/50m Mixed Carry OH/FC (DB/KB)

1min Side Plank Left

200m Run

Accum 60sec Hanging Knee Raise

60/50 Cal Row

WEDNESDAY

A) Every 3min x 8 Sets*

10 Hang Power Clean (135/95)

10 Burpee Over Bar

10 Box Jump Step Down

10 T2b

*If you miss a round reduce your reps by 2 across the board and continue onto the next minute.

If you miss one of the first two rounds... you definitely scaled wrong.

THURSDAY

A) 400m Run

20 PVC PT

300m Run

20 Yoga Push Up

200m

20/side DB Ext Rot

100m

20 Internal PVC PT

+

B) Bench Press

6 Sets in 16min*

1x8 Warm Up

2x5 Building

3x4 Hard Working @2011

+

C) 5 Sets

8-12 DB Bench Press

Right into...

8-12 KB Horn Tricep Extensions

Right into...

8-12 Barbell Bent Over Row

R90sec btwn sets

FRIDAY

A) Emom x 12min

Min 1: 60sec Single Unders

Min 2: 10 Ring Face Pulls

Min 3:12-15 Lateral DB Raise

+

B) 12min Emom

Min 1: 1-2/arm TGU

Min 2: 10-12/side Hanging Oblique Tucks

Min 3: 10-12 Barbell/DB/Plate Cuban Press

+

C) E2mom x 8sets

Min 0-2: 10/arm T. Kn. Filly Press

Min 2-4: 8-12 Barbell Curls

SATURDAY

8am STRENGTH and SPEED

A) 5x8/leg BSS to Rotation

Rest while Partner is going

+

B) EMOM x 30min

Min 1: 1 Muscle Snatch + 2 Hang Power Snatch

Min 2: 10/side Rotational Wall Throws

9am CONDITIONING

A) 5x10 Building RDL @30x1

Resting while partner lifting only

+

B) With a Partner

Every 6min x 30min

[Alt Sets] 30/22 Cal Echo and 34/26 Cal Row

30 Wallballs

30 Burpees

SUNDAY SPECIALTY CLASS

This Sunday July 27th: Arms and Abs w/ Stefan

Upcoming Sunday Specialty Class Schedule

Aug 3rd: Gluts with Brooke