ANNOUNCMENTS
1) No announcements this week. Enjoy a tough week of workouts.
MONDAY
A) 15min AMRAP
20 Total Standing LM Rotations
50 DU
50 Bench Press (95/65)
+
B) 25min AMRAP w/ a Partner
Alternating Rounds
300/250m row
10 HR Push Ups
10 No Push Up Burpee Over Row
TUESDAY
A) 4 Rounds
45sec/side Jefferson Split Squat Hold
12 Supinated DB Curls @3011
+
B) E3MOM x 10 Sets
8 Back Rack Bulg Split Squat per leg
10 Pull Up (No dropping)
WEDNESDAY
A) Emom x 40min
Min 1: 13/10 Cal Echo
Min 2: 40sec of Achored Weighted Sit Ups
Min 3: 8-12 Bodyweight Tricep Extentions
Min 4: 50sec any plank
THURSDAY
A) 25min Running Clock
10 Body Rows
10 DB Strict Press
300m Run
R2min
+
B) Every 3min for 4 Sets
20sec Echo Sprint @100% for Max Cals
FRIDAY
A) 5 Rounds
10 DB Front Raises
10/side External Rotations
12 Banded Good Mornings
+
B) E3MOM x 10 Sets
12 Bbell Hip Thrust
10 DB HG BP @40x1
SATURDAY
8am STRENGTH
A) 5x10 Banded Frog Stance DL
+
B) 5 Sets
12 Fat Bar Zercher Squats
12 Steps Fat Bar Front Rack Walking Lunge
+
C) 5 Sets
12sec Row for Max Distance
Rest as needed
9am CONDITIONING
AMRAP in 30 minutes:
Teams of 2
30 Box Jump Step Down
30 Cal Row
30 Wall Balls
Every 5 minutes Teams do 10 No Push up Burpees together Starting at 0:00
SUNDAY SPECIALTY CLASS
This Sunday Oct 20th: Arms with Stefan
Upcoming Sunday Specialty Class Schedule
Oct 20th: Arms with Stefan
Oct 27th: Agility Conditioning w/ Zach
Nov 3rd: Arms with Stefan
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