ANNOUNCMENTS
1) LABOR DAY WEEKEND SCHEDULE Normal Classes up until this Saturday Aug 31st
NO Sunday Specialty Class
ONLY one class Monday 9/1 : 9am Mega Class (normal programming, ignore class cap)
MONDAY
A) 4 Sets (14min)
60sec of Spanish Squats
R30sec
60sec of X Sit Ups
R60sec
+
B) 5 Sets (16min)
10 Non Locked Out Front Squats
Superset Immediately w/ 12-15 Tall Keeling Kb Horn Curls
+
C) 5 Sets (15m:50s)
30sec Right Db Suitcase Hold Step Ups
R10s
30sec Left DB Suitcase Hold Step Ups
R60s
30sec of Heavy Anchored Sit Ups
R30s
TUESDAY
*Choose Either Butt or Chest for Part A (17.5min)
A) E3.5MOM x 5 Sets
10 Incline Bench Press
Right into 15-20 Flat Bench Db Flies
OR
Butt Option: E3.5MOM x 5 Sets
10/leg Single Leg Bartbell Hip Thrusts
10/leg Heavy Suitcase Hold Split Squat
+
B) EMOM x 18min
Min 1: 30sec Hanging Knee Raise
MIn 2: 25/side Side Plank
Min 3: 10-12 OH DB Tri Ext
WEDNESDAY
A) 4 Sets (16min)
60sec LM Windshield Wipers
R60sec
60sec Lower Body Windshield Wipers
R60sec
+
B) 30min AMRAP w/ a Partner
P1: 500/450m Row
P2: Single Unders
THURSDAY
A) 10 Rounds
30sec Seated Band DB Strict Press
30sec Rest
+
B) EMOM x 14 Sets (14min)
Min 1: 10 Frog Stance Deadlifts
Min 2: Inclined Prone Reverse Flies
+
C) Every 90sec x 10 Sets (15min)
Set 1: 6 Arnold Press
Set 2: 8 Nordic Curls
FRIDAY
A) 5 Sets
12-15 Spider Curls
10 BW Tricep Ext
+
B) For Time
100 Chin Ups
EMOM 10 Push Ups
SATURDAY
8am STRENGTH
A) 15min
5x10 Sumo DL
+
B) 1/2 Kneel to Single-Leg Hop
5 Sets
20sec Right
R45s
20sec Left
R45s
+
C) E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
9am CONDITIONING
Partner Workout (45/25) (all runs together)
80 Partner Burpees (up and over)
40 Plate Thrusters
850m Run
80 Partner leg lifts
40 Toes to bar
600m Run
80 Box Jump Overs (30/24)
40 Plate Ground to Overhead
400m Run
80 Partner Plank Claps (R+L =1)
40 Zercher Plate Squats
200m Run
80 OH Hold Walking Lunge
40 Plate Walk Over Push Ups"
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 9/1 - NO SUNDAY CLASS. ENJOY YOUR LABOR DAY WEEKEND.
Upcoming Sundays
9/8 - Arms w/ Stefan
9/15 - Hip and Single Leg Stability Movement Therapy w/ Jess
9/22 - Handstand Skill Work w/ Stefan
9/29 - Arms w/ Zach
Comments