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8/1/2022 - 8/7/2022

Weekly Announcements


1) New Program Cycle starts Monday

Below is the weekly layout of the program and the 8min video walkthrough if you want.


2) New Friends

Attention Members: We will have probably alot of new friends in class this month. Be nice, show them where things are, partner with them, and try to not be too weird...yet.




 

Monday

A) Emom x 8min

Min 1: 10 PVC PT

10 Bbell Strict Press

Min 2: 6 Push Up to Down Dog

10 DB RDL

+

B) Every 3min for 5 Sets

12-14 Koji Press

+

C) Every 2min for 5 Sets

10-12 DB or KB RDL @31x1

+

D) Emom x 10min

Min 1: 13/10 Cal Echo Bike

Min 2: 10 Burpees

 

TUESDAY

A) Every 5min for 20min

20 Controlled Mountain Climbers

10 Plate Bus Drivers

Echo Bike Steady Effort in Time Remaining

+

B) Every 5min for 20min

15sec Side Plank Left

15 Side Plank Hip Taps

15sec Side Plank Right

15 Side Plank Hip Taps

10 Curls

Row at Steady Effort in Time Remaining

 

WEDNESDAY

A) 3 Rounds

10/side Reverse Lunge to Thread the Needle

10 Scap Pullups

60sec Forearm Plank

+

5 Sets in 30min

B1) 12/side Deficit DB Step Downs

R~45s

B2) Max Unbroken Toes 2 Bar

R~45s

B3) 2/side TGU (53.35)

R~45s

 

THURSDAY

A) 35min Time Cap

40 Strict Pullups

40 RKBS

40/35cal Row or 35/30cal Echo

40 Pushups

40 DU

40 Suitcases

400m Run

40 Suitcases

40 DU

40 Pushups

40/35cal Row or 35/30cal Echo

40 RKBS

40 Pullups (kipping or strict)

 

FRIDAY

A) 5x5 Reps

1 Rep = 5 Tricep Ext + 5 Extended Gob Sq

+

B) High Hang Full Clean Tech Work

+

C) EMOM x 20min

Building High Hang Full Clean

 

SATURDAY

Teams of 3

800m Weighted Plate Run (Run Together)

3000m Row (1000/900m each)

300 No Push Up Burpees

3000m Row (1000/900m each)

800m Weighted Plate Run (Run Together)


40min Cap


Echo Bike Run Scale: Run until you team gets back

 

SUNDAY SPECIALTY CLASS


This Sunday Aug 7th: Muscle Up Skill Work w/ Bill


Upcoming Sunday Specialty Class Schedule

Aug 7th: Muscle Up Skill Work w/ Bill

Aug 14th: Arms w/ Zach

Aug 21st: Abs and Cardio w/ Brie

Aug 28th: Movement Therapy w/ Jess (Neck/Posture/Shoulders)

 


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