ANNOUNCMENTS
1) PARKING LOT CLOSED
Monday ALL DAY and Tuesday until EVENING
2) Please come pick up your VA Blue shirts this week
3) New Program Cycle
If you wanna know more about it. See below. If not, that is ok.
MONDAY
A) 18min to Perform
Incline Bench Press @3010
5x10 Reps (all working sets)
+
5 Sets in 15min
B1) 10-12 Hammer Grip DB Barrel Press @31X1
B2)10-12 Bodyweight Tricep Extensions
+
C)18min AMRAP
Row or Echo with Partner for Distance
50 Seconds Work
10 Second Transitions/Rest
TUESDAY
A) 15min to Perform
5x8-10/Side Bulg Split Squat*
*3 Hard Working Sets
+
B)12min Amrap
30 Abmat Sit Ups
24 Goblet Hold Drop Lunges
+
15min to Perform...
4 Sets
C1) 25 Star Jumps
Immedaitely into...
C2) 60sec of Unbroken Hip Bridges on Bench
Rest as needed
WEDNESDAY
4 Sets
A1) 8 Bent Over Dumbell Rows @3111
A2) 30's Front Raises w/ Plates
+
B) 16min Amrap
8 Strict Pullups > 6-8 Negatives > 12 Barbell C2B
18 Hammer Curls
+
C) 15min Amrap
DB/KB Farmers Carry in 200m Increments for Total Distance
*Every 200m Perfrom 10 Yoga Pushups
THURSDAY
A) 6 Sets
10 UB Hang Power Snatch (155/85)
15 Box Jumps
25/20 Cal Row
Rest 2-ish minutes
FRIDAY
A) EMOM x 10min:
Chin Ups > 35s of Neg Chin Ups > 35s Barbell Chin Ups
+
5 Sets
B1) 12 RDL w/ KB or Db @3010
Immedaitely into...
B2) 20 T2b
R90s
+
C) 100 DB walking Lunges (~50/35)
10min cap
SATURDAY
A) Strict Press
5 working sets of 5 Reps
+
B) 4 Rounds for Time
20 No Push Up Burpees
400m Run
25 KBS > RKBS
26min Cap
SUNDAY SPECIALITY CLASS
This Oct 15th: Snatch Tech w/ Zach
Upcoming Sundays
Oct 22nd: Amrs w/ Stefan
Oct 29th: Movement Therapy w/ Jess
Nov 5th: Double Under AND Toes to Bar Skill Work
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