ANNOUNCMENTS
1) Monday 830am - Cancelled starting Oct 7th (not this week)
We have been doing "okay" with the 830am on Tuesday and Thursday, but Monday 830am has struggled to keep attendance. So going forward into Oct it is cancelled. If you like the Tues/Thurs then make sure to keep coming and bring friends in for the class.
Thanks
2) New Program Cycle
8 Weeks - Ends right before Thanksgiving.
Video Below
MONDAY
A) 15min AMRAP
10 Total LM Windshield Wipers
10/side KB Reverse Lunge to Press
+
B) 4 Sets
5min Amrap
15 RKBS
10 Lateral Bench Jump Over
30 DU
R1min
*Start over each set
TUESDAY
A) 3 Rounds for Quality in 9min
15 Cyclist Squats
10/arm Tripod Row
+
B) E3MOM x 10 Sets
12 Back Squat @2011
10 Pull Up
WEDNESDAY
A) 10 Sets Alternating Row w/ partner
500/450m Row
15 BW Tricep Extenstion
+
B) 10 Sets Alternating Echo w/ partner
26/20 Cal Echo Bike
15 Barbell Curl
THURSDAY
A) 15min AMRAP Alt w/ a Partner
15 DB Push Press
400m Run
R5min
B) 20min AMRAP Alt Rounds w/ a Partner
12 Demon Press
20 Box Jump Step Down
FRIDAY
A) EMOM x 12min
Min 1: 10/side Split Stance RDL
Min 2: 10 Toes to Bar
Min 3: 10 Yoga Pushup Ankle Grab
+
B) E3MOM x 10 Sets
12 Deadlift @ 30X1
20 DB HG BP
SATURDAY
8am STRENGTH
A) 5x10 Alternating Forward Lunge
+
B) 6 Sets in 15min
30sec Banded Sq
R60s
15sec Knee Tuck Jumps
R45sec
+
C) 5 Sets in 10min
30sec Skater Jumps
R90s
9am CONDITIONING
A) Team of 3
30min AMRAP
30 Wall Balls
30 Bench Press (135/95, 115/75, 95/65)
30 Cal Echo
30 DB snatch
SUNDAY SPECIALITY CLASS
THIS SUNDAY Oct 6: Abs and Arms w/ Stefan
Upcoming Sundays
Oct 13: Movement Therapy w/ Jess
Oct 20: Arms w/ Stefan
Oct 27: Conditioning w/ Zach
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