9/22/2025 - 9/28/2025
- Zach Morman
- Sep 21
- 2 min read
Updated: Sep 26
ANNOUNCMENTS
1) Fall VA Shirt Pre Order is LIVE
Preorder from 9/18 to END OF DAY Monday 9/29
2) NEW PROGRAM CYCLE- 6 Weeks
10min Program Explanation and Skeleton below
3) Congrats to Coach Jess and Mack on the early arrival of their son Knox!
*She obviously wont be treating patients for a bit in the office.
MONDAY
A) E2.5MOM x 6 Sets (15min)
16 Back Squats to a target @ 20X1
+
B) TEST: 10min AMRAP
Strict Pullups
+
C) 5 Sets
120/90m Row Sprint
12 Wtd Vertical Jumps
R3min
TUESDAY
A) 4 Sets in 16min
12 LM Standing Core Rotation
12 T Kn DB OH Tri Ext
12/side Chain Saw Pronated Row
+
B) E5MOM x 5 Sets
20 DB Hang Clean to Overhead (50/35)
400m Run
WEDNESDAY
5 Sets w/ Strict Rest
A1) 16 Bench Press
R60s
A2) 16 Barbell RDL
R60s
+
B)
2 Rounds
4min AMRAP
8 Push Up
4 Box Jumps
R1min
2 Rounds
4min AMRAP
8 Push Up
20 DU
R1min
THURSDAY
A) 5x12 Barbell Split Squats
R2min
+
B) 8 Rounds With a Partner for Time
600/550m Row
30 Wtd Box Step Up and Step Down (~45/28)
FRIDAY
A) Groups of 2 or 3
30 Hang Power Cleans (155/95)
30 Burpee Over Bar
30 Toes 2 Bar
45/36 Cal Echo
24 Hang Power Cleans
24 Burpee Over Bar
24 Toes 2 Bar
45/36 Cal Echo
18 Hang Power Cleans
18 Burpee Over Bar
18 Toes 2 Bar
45/36 Cal Echo
12 Hang Power Cleans
12 Burpee Over Bar
12 Toes 2 Bar
45/36 Cal Echo
6 Hang Power Cleans
6 Burpee Over Bar
6 Toes 2 Bar
45/36 Cal Echo
SATURDAY
8am STRENGTH
A) 15min to Build and Complete
5x10 UB Deadlift
+
B) For Quality in 10min
30 Building Box Jumps
+
C) E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
9am CONDITIONING
Gym Legacy Workout: ""The Jess""
A) E12MOM x 3 Sets
50 WallBalls
40/32 Cal Echo
30 Hang Power Cleans (BB or DB)
SUNDAY SPECIALTY CLASS
This Sunday Sep 28th: Arms w/ Stefan
Upcoming Sunday Specialty Class Schedule
Oct 5th: TBA
Oct 12th: TBA
Oct 19th: TBA
Oct 26th: TBA
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