9/8/2025 - 9/14/2025

ANNOUNCMENTS

1) New Programming Cycle starts on 9/22

• Two more week of current cycle left

MONDAY

A1) 4 Sets in 14min

5-7 Back Squat or 6-8/side FFE BSS w/ 1-sec pause at bottom

15 Suitcases

10/side Banded Low Row

+

A2) 4 Sets in 15min

5-7 Back Squat or FFE BSS

AMRAP Wide Grip Pullup

+

B) E4MOM x 16 min

30 sec Row @90% effort

12/side DB Banded Row

30 Walking Lunges

TUESDAY

A) E4MOM x 16 min

8-10 Barbell Shoulder Press

12-15 Prone T Raise

20 Wall Deadbug

+

B) EMOM x 16 min

Min 1 - 30sec T2B

Min 2 - 30sec Alt. DB Front Raise

Min 3 - 30sec Banded Mtn. Climber

Min 4 - 30sec BB Upright Row

+

C) 10min AMRAP

10 Prone Banded Y-Raise

10 Wall Toe Touches

10/side DB PP

WEDNESDAY

A1) E3MOM x 12 min

5-8 Hip Thrust or 6-8 RDL w/ 2-sec iso hold at top/bottom

15/side Banded Lat Pull

+

A2) E4MOM x 12 min

10-12 Hip Thrust or RDL

10-12 Heavy Wide Row

+

B) E3MOM x 12 min

10/side Heavy Banded Clamshell

20 Banded Frog Pump

AMRAP UB CG Chin Up

+

C) EMOM x 8 min

Min 1 - 15 DB Curl

Min 2 - 6-8 Nordic Curl

THURSDAY

A) EMOM x 15min

Min 1 - 8-10 BB Curl

Min 2 - 10-12 JM Press

Min 3 - 20 Heavy KB Calf Raise

+

B) E4MOM x 16min

Row 250/225m @~85%

60 Twinkle Toes

+

C) AMRAP x 10min

10/side Preacher Curl

8-10 Rolling Skulls

40 DU > 60 Singles

FRIDAY

A) E3MOM x 12min

15 Incline Bench Press

20 DB Rear Delt Fly

25 KKR

+

B) EMOM x 15min

Min 1 - 8-12 Wtd. Deficit Push Up

Min 2 - 12-15 DB Pullover

Min 3 - 30 sec Hollow Body Rock + 20 Flutter Kick

+

C) 3 Sets in 12min

12-15 Wide Push Up

12-15 Upright Row

15 Barbell Sit Up

SATURDAY

8am STRENGTH and SPEED

A1) E2MOM x 8min

5,5,4,4 HE Back Squat or RDL

8/side TTN

+

A2) 4 Sets in 14min

5-7 HE Back Squat or RDL

10-12 Reverse or Regular Nordic

+

B) E3MOM x 18min

8/side DB Lateral Box Step Up

12-15 Seated Good Morning

9am CONDITIONING

AMRAP 40 min, split with a partner

P1 works, P2 rests, switch every movement:

200m Run

20 Wallball (20/14)

20/16 Cal Echo

20 Abmat Sit Ups

15 Burpee Box Jump Overs

10 T2B

10/side Push Press (50/30)

SUNDAY SPECIALTY CLASS

This Sunday

Conditioning and Boundary-Setting with Rachel

Upcoming Sundays

9/21 - Snatching and Breaking down Generational Trauma with Zach

9/28 - Arms and Meditative Journaling with Stefan

"