ANNOUNCMENTS
1) No News - Enjoy yet another hot week. Check last week for program details.
MONDAY
A) EMOM x 10min
Min 1: 10 Burpees
Min 2: 40sec of UB Scap Pullups
+
B) EMOM x 6min
Min 1: Accum Max Pull Up Hold
Min 2: 15 DB Chest Fly
+
C) 24min AMRAP for Quality
8-10 Bench Press @3011
10 Bent Over Bent Arm Flies
2-10 Strict Pull Ups
TUESDAY
A) 16 Rounds Alternating with a Partner
500/450m Row
*2:15 Cap (41min Cap Overall)
*100m walk in between each set and no sitting to rest.
WEDNESDAY
1 Warm Up Set + 5 Working Sets in (36min)
A1) 10 Bulg Db/Kb Split Squat Per Leg
R~30sec btwn legs AND after set
A2) 8-12 Bent Over Supinated Bbell Row
R~60sec
A3) 10 Strict Toes to Bar
R~60s (if you went unbroken)
THURSDAY
A) For Quality in 20min
5x20 KB Frog Stance DL
4x20 Incline DB Bench Press
3x20 DB External Rotations (10/10)
2x20 KBS
1x20 4.4.4.4.4 RDL (10sec Rests)
+
B) E3MOM x 6 Sets (18min)
8 Building Deadlifts @2011
8 Bbell Strict Press @3111
FRIDAY
A) 3 Sets
20 Primal Hold Shoulder Taps
20 Side Plank w/ Rotation Rt
20 Side Plank w/ Rotation Lft
20 Mix Grip Scap Pullups (10/10)
+
B) 4 Sets
2.2 Mix Griped Pullups (wt if needed)
12 DB HG Skull Crusher
14 Crush Grip DB Floor Press
+
C) 3 Sets
10 Close Grip Push Ups
10 Ring Row Curls
10 Kb Goblet Strict press
10 Kb Horn Curls
10 Chin ups
10 Deloaded DB Tri Ext
SATURDAY
A) 33min Emom
Min 1: Starting at 14/11cals*
Min 2: 10 Back Squat
Min 3: 100m Run
SUNDAY SPECIALITY CLASS
This Sunday Aug 20th: Arms w/ Zach
Upcoming Sundays
Aug 27th: Abs and Core w/ Stefan
Sep 3rd: Closed Labor Day
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