ANNOUNCMENTS
1) 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***
2) VA Logo Hats for sale in the gym
We have about 18 hats left. They are $30 each. You take one, sign the retail sheet, and we will charge your account.
3) Last week in this Program Cycle.
New program cycle starts next week. Video and skeleton to come.
MONDAY
A) EMOM x 12min
Min 1: 30sec Pulse Split Sq Rt
MIn 2: 30sec Pulse Split Sq Lft
Min 3: 30s Wtd Wall Sit
MIn 4: 20-30sec Knee Raise Hold
+
B) 5 Sets in 16 min
8-10 1.5 Goblet Cyclist Squat
20 Wide Grip Inverse Rows
+
C) 3 RFT
30 Suitcases
20/side Suitcase Crunch
10 Chin Ups
TUESDAY
*Choose Either Butt or Chest for Part A (17.5min)
A) E3.5MOM x 5 Sets
5 Incline Bench Press
10/side Supinated DB Bench Press
OR
Butt Option: E3.5MOM x 5 Sets
8/leg Single Leg Barbell Hip Thrusts
8/leg Barbell Reverse Lunge
+
B) 2 Rounds 6min AMRAP
10 Bodyweight Tricep Ext
30 Mountain Climbers
R1min
6min AMRAP
10 Push Ups
10 Air Squats
WEDNESDAY
A) 10min AMRAP
100m Run
10 Box Jump Step Down
+
B) 10min AMRAP
Min 1: 12/10 Cal Echo
Min 2: 14/12 Cal Row
+
C) 10min AMRAP
14 Wall Ball Ground Slams
30 DU
+
D) 10min EMOM
60sec Forearm or Tall Plank
60sec Rest
THURSDAY
A) 8 Rounds (16min)
30sec Banded Lateral Bear Crawl
30sec Rest
30sec Banded Bicycle Crunch
30sec Rest
+
B) Every 90sec x 6 Sets (27min)
Set 1: 8 Deadlifts
Set 2: 8/side Alternating Arnold Press
Set 3: 10 Nordic Curls
FRIDAY
A) Every 1.5min x 10 Sets
Min 0 - 1.5: 10 Toes 2 Bar
Min 1.5 - 3: 15 Push Ups
Min 3 - 4.5: 10 Strict Pullups
SATURDAY
8am STRENGTH
A) 15 min to Build and Complete
5x8 8-10 Banded Bench Press
+
B) E2MOM x 12 min
5 Hang Muscle Clean
5 Broad Jumps
+
C) E2MOM x 5 Sets
10sec of Farmers Hold HVY Rebounding Vertical Jumps
9am CONDITIONING
WITH A PARTNER FOR TIME
Buy in
200 Wallballs
+
150 Mountain Climbers
150 Reverse Wtd Lunge
150 Box Jump Step Down
+
Cash Out
2000/1800m Row
Split everything evenly
SUNDAY SPECIALITY CLASS
THIS SUNDAY:9/29 - Arms w/ Zach
Upcoming Sundays
Oct TBA
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