Weekly Announcements
1) Vickery Halloween Costume Party - Friday October 28th
LOCATION: @ the Gym
Other details released next week.
2) New Programming Cycle
Started last week. Check last weeks blog for video break down of this 8 week cycle.
MONDAY
A) 5 Rounds
40sec On/40sec Off
Russian Twist Partner Hand Offs
Tall to Low Planks
+
B) E5mom X 25min
10 Burpee Box Jumps
20 DB Snatch (10/10 Unbroken)
100m Run
Single Unders in Time Remaining
TUESDAY
A) 3 Rounds for Quality in 9min
15 Spanish Squats
25 UB WIde Ring Rows (adjust to as needed)
+
B) E3MOM x 10 Sets
12 BackSquat @2011 (focus on 1 second at the top)
10 Pull Up (No dropping)
WEDNESDAY
A) Running Clock
MIn 0-5
50/43 Cal AB
or
60/50 Cal Row
Min 5-10
40 SIt Ups
DB Hammer Curls in time remaining
MIn 10-15
40 Sit Ups
DB/KB OH Tricep Ext in time remaining
Min 15-20
50/43 Cal AB
or
60/50 Cal Row
Min 20-25
40 Toes to Bar
Standing Plate Angels in time remaining
Min 25-30
Barbell Curl
+
B) 400m SA Farmers Carry (~70/50)
*As unbroken as possible
THURSDAY
A) EMOM x 12min
Min 1: 20 Frog Hip Bridges
Min 2: 20 RKBS
Min 3: 50sec PVC PT
+
B) E3MOM x 10 Sets
12 Deadlift @ 30X1
15 DB HG BP
FRIDAY
A) Hang Full Snatch Tech Work
+
B) EMOM x 20min
Building Hang Power Snatch
SATURDAY
Emom x 10min
8-12 Burpees (50sec Cap)
R5min
1 Mile Run (10min Cap)
R5min
Emom x 10min
10 Push Press
5 Air Squat
SUNDAY SPECIALTY CLASS
This Sunday Oct 16th: Double Under Tech Work w/ Zach
Upcoming Sunday Specialty Class Schedule
Oct 23rd: Movement Therapy w/ Jess
Oct 30th: Cardio and Abs
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