ANNOUNCMENTS
Halloween T-Shirt Pre Order
For some reference - Jess wears one of these in an L as an oversized shirt. These shirts show a distressed look after many washes giving them a nice look. I will wear a XL in this shirt and it is a decent size bigger than other XL shirts I have.
HERE IS A LINK TO THE STORE
***Pre orders end in one week on 9/25***
MONDAY
A) 4 Rounds in 15 min
5 Lying Hip Raises + 5 Suitcases
12 BB Row
12 Front Squats
+
B) 5 Sets in 16 min
8-10 1.5 Front Squats
12 Seated Hammer Curls
+
C) EMOM x 12 min
Min 1: 6/side DB Turkish Sit up
Min 2: 12 DB Reverse Fly
Min 3: 10-12 KB Kelso Shrugs
TUESDAY
*Choose Either Butt or Chest for Part A (17.5min)
A) E3.5MOM x 5 Sets
6-8 Incline Bench Press @31X1
10-20 Deficit Push-Up
OR
Butt Option: E3.5MOM x 5 Sets
10-12 Hip Thrust
8/side DB Box Step-Up
B) EMOM x 18min
Min 1: 30sec Hollow Body Rock > Deadbug Hold
MIn 2: 8-10/side Banded Tricep Pushdown
Min 3: 20 Bottom Partial KB Sumo Squat
WEDNESDAY
A) 20min AMRAP w/ Partner
P1: 500/450m Row
P2: Single Unders
+
B) 5 sets (30.5 min)
45sec Tall Kneeling Windshield Wipers
R60 sec
45sec Crossbody T2B > X Crunch
R60 sec
45sec Burpees
R60sec
THURSDAY
A) 5 Rounds
10 Prone Y-Raises (Thumbs Up)
10/side Split Stance DB RDL
12 DB Shoulder Raise
+
B) E4MOM x 10 Sets
10 KB Sumo DL
10 DB Lat Raises
10 Prone Wide Row
FRIDAY
A) 5 Sets in 16 min
5-8 Wtd. Pullups > 8-10 Partner PU > 8 Neg > 15 BB PU
10/side SA Seated OH Tricep Ext.
+
B) EMOM x 10min
10 Toes to Bar
+
C) E4MOM x 20min
8 Heavy Decline Curl
10 Banded Pullover
10-15 Deficit Wtd Calf Raises
SATURDAY
8am STRENGTH
A) 15 min to Build and Complete
5x8-10 Deadlift
+
B) E2MOM x 12 min
15 Wall Tibialis Raises
5 Seated to Vertical Jump
+
C) E2MOM x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
9am CONDITIONING
A) 12 Alt. Rounds w/ a Partner
13/11 Echo Cal
10 Hang Power Clean (135/95)
10 Wallballs
10 DB Push Press (40/25)
SUNDAY SPECIALITY CLASS
THIS SUNDAY:9/22 - Handstand Skill Work w/ Stefan
Upcoming Sundays
9/29 - Arms w/ Zach
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