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8/7/2023 - 8/13/2023

ANNOUNCMENTS


1) New Program Cycle Aug 7th to Oct 1st




 

MONDAY

A) Every 2.5min x 8 Sets (20min)

8-12 Bench Press @ 4011

15-20 Bent Over Fly

+

B) 10 Sets in 20min

Max Unbroken Pullups

(Score and Track Total Reps)

 

TUESDAY

A) 5 Sets

15/side Side Hip Taps

10-20sec/side Adductor Holds on Bench

+

B) 35min Alternating w/ a Partner

30/24 Row or Echo* (30/23) for echo


*100m walk in between each set and no sitting to rest.

 

WEDNESDAY

A) EMOM x 10min

Min 1: 45sec Inverted Row Hold

Min 2: 8/side Long Reverse Lunge

+

B) Every 1.5min x 24 Sets (36min)

Movement 1: 8-10/side Front Rack Box Step Ups

Movement 2: 10-12/side Lawn Mower Pulls

 

THURSDAY

A) Emom x 12min

Min 1: 10 Pvc PT

MIn 2: 12/10 Cal Echo

Min 3: 8 RDL > 8 Strict Press

+

6 Sets in 26min

B1) 10 Building Deadlift @2011

R~60s

B2) 10-12 Seatch DB Hammergrip Strict Press @2111

R60s

 

FRIDAY

A) 3 Rounds for Quality

Tough set of Chin Ups

10 T. Kn OH Db Tricep Ext @3011

+

B) 3 Rounds for Quality

Tough set of Weighted Push Ups

10 Sup Db Curls @3011

+

C) 3 Rounds for Quality

30 Anchored Sit Ups

30 Leg Lifts

 

SATURDAY

A) 3 Sets in 5min

Building Warm Up Back Squat

+

B) 4 Sets in 12min

Back Squat

+

C) 20min AMRAP

400m Run

20 Burpees

 

SUNDAY SPECIALITY CLASS


This Sunday Aug 13: Cardio and Abs w/ Brie


Upcoming Sundays

Aug 20th: Arms w/ Zach

Aug 27th: Abs and Core w/ Stefan

Sep 3rd: Closed Labor Day


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