9/15/2025 - 9/21/2025
- Zach Morman
- Sep 14
- 2 min read
Updated: Sep 18
ANNOUNCMENTS
1) Fall VA Shirt Pre Order is LIVE
Preorder from 9/18 to END OF DAY Monday 9/29
MONDAY
A1) E3MOM x 4 sets
8,6,6,5 Building Back Squat
OR
6-8/side DB BSS (Long Stance)
AND
12 Cossack Switch w/1sec pause
+
A2) 4 Sets in 15min
4-5 Back Squat or 5/side BSS
12/side SA DB Row
+
B) E5MOM x 20 min
30 Cyclist Air Squats
AMRAP Wide Pullup>Partner>Banded
R~60sec
1 min MAX Row
TUESDAY
A) 2.4 sets in 24 for Quality
12 Seated BB Shoulder Press
20 SA DB Turkish Sit Up
12 Seated Lat Raises
+
B) E4MOM x 24 min
30 sec 90% Effort Echo
10 Seated DB Reverse Fly
15 T2B > 5T2B+Scale
10 DB Push Press
WEDNESDAY
A1) E2MOM x 10 min
15-20 Sup. Inverted Rows
5-8 Building Hip Thrust or SLDL
+
A2) E3MOM x 12 min
8-10 Hip Thrust or SLDL
10-15 Chest-Supported Wide Row
+
B) E4MOM x 24 min
15/side DB Glute Bridge
10-12 Heavy Seal DB Row + 10 Kelso Shrugs
15 Banded Pullover
THURSDAY
A) EMOM x 15 min
Min 1: 6-8 Heavy BB Curl
Min 2: 10-12 JM Press
Min 3: 20 Heavy KB Calf Raise
+
B) E3MOM x 18 min
Row 350/310m
12-15 Tibialis Raises
*Aim to match or beat your fastest split each round
+
C) 4 Sets in 12 min
10-15 Decline Sup. Curl
10/side Banded Pushdown
10-20 BTB BB Wrist Curl
FRIDAY
A) 90 sec/side
Couch and Pigeon Stretch
+
B) EMOM x 15 min
Min 1: MAX Hanging L-Raises
Min 2: 15 Incline Bench Press
Min 3: 20 DB Deadbugs (40/30)
+
C) E3MOM x 18 min
12-15 High Incline DB Press
Alternate rounds of:
MAX (15+) DB Deficit Push Up
MAX (15+) DB Barrel Press
SATURDAY
8am STRENGTH and SPEED
A1) E2MOM x 8 min
12,10,8,6 Heel Elevated Back Squat or RDL @21X1
10 Cat-Cows
+
A2) 4 Sets in 15 min
5-7 HE Back Squat or RDL
10-15 Assisted Sissy Squats
OR
12/side SL Banded Glute Bridge
+
B) E3MOM x 15 min
6-8/side Heavy Crossbody RDL
10-12 BB Cyclist Squat
+
C) 3 min AMRAP
Walking Lunges (50/35)
9am CONDITIONING
A) 4 Rounds in 16 min
10/side DB Shoulder Ext. Rotation
6 Building Hang Power Snatch
10/side Banded Pallof Press
+
B) "The Morman"
For time split in groups of three:
90-60-45
Cal Echo (75-48-36 Women's Echo)
Hang Power Snatch (95/65)
DB Bench Press (50/30)
*One partner must be in plank position while one works and one rests.
32 min CAP
In total, each partner will be completing:
65/54 Echo Cal
65 HPS
65 DB Bench Press
SUNDAY SPECIALTY CLASS
This Sunday
9/21 - Snatching (Olymic Lift Sesh) with Zach
Upcoming Sundays
9/28 - Arms and Meditative Journaling with Stefan
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