ANNOUNCMENTS
1) Still working on Sep/Oct Social Event. It will be either 9/28 or 10/5. Vickery will not be hosting a Halloween Party this year.
MONDAY
A) 4 Rounds for Quality in 15min
20 UB Leg Lifts
10/side DB Lawnmower Pulls
15 Barbell Front Squats
*Rest as needed to make sets TOUGH and UB
+
B) E3MOM x 5 Sets (15min)
6-8 Front Squats
R~30s
20sec Rebounding Weighted Vertical Leaps
+
C) EMOM x 10
10/side Side Hip Plank Taps
TUESDAY
*Choose Either Butt or Chest for Part A (17.5min)
A) E3.5MOM x 5 Sets
6-8 Incline Bench Press
15-20 Ground Chest Press
OR
Butt Option: E3.5MOM x 5 Sets
10/leg Bbell Back Rack Drop Lunge
15 Dual KB Sumo Def DL
+
B) 5 RFT
20 Walking Lunge (50/35)
20 Push Ups
20 Suitcases
WEDNESDAY
A) 4 Sets (16min)
60sec Rotational Wall Ball Lateral Slams
R60sec
60sec of Burpees (@least 10)
R60sec
+
B) AFAP
400m Farmers Carry
1000/900m row
200m Farmers Carry
48/40cal Echo
100m Front Rack Carry w/ same FC Weights
~800m Run
THURSDAY
A) EMOM x 40min
Min 1: 10/leg SL Bbell RDL
Min 2: 15 Pronated Rev Flies
Min 3: 15 Wide Grip Barbell Chest to Bar
Min 4: 10 Front Raises
FRIDAY
A) EMOM x 10min
13/11 Cal Echo or 16/13 Echo Row
+
B) 5x10
Seated Supinated Bicep Curls @3011
R60
+
C) 5x10
Prone KB Skull Crushers @3011
R60s
+
D) EMOM x 10
10 Toes to Bar
SATURDAY
8am STRENGTH
A) 15min to Build and Complete
5x8/side Dynamic Bulg Split Sqaut
+
B) For Quality in 12min
Min 1: 3 High Box Jumps
Min 2: 3 Broad Jumps
+
C) E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
9am CONDITIONING
A) Every 4min x 36min:
Station 1: 500m row
Station 2: 50 Wallballs
Station 3: 40 Burpees
(Rest in time remaining at station then rotate)
SUNDAY SPECIALITY CLASS
THIS SUNDAY:9/15 - Hip and Single Leg Stability Movement Therapy w/ Jess
Upcoming Sundays
9/22 - Handstand Skill Work w/ Stefan
9/29 - Arms w/ Zach
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