ANNOUNCMENTS
1) No Announcements this week. Enjoy a tough week of workouts.
MONDAY
A) 15min to Perform
Incline Bench Press @3010
5x10 Reps (all working sets)
+
B) EMOM x 14min
Min 1: 35 DU
MIn 2: 10 BW Tricep Extension
+
C) AFAP
50/40 cal on Echo
50 Burpees
7min cap
TUESDAY
A) 15min to Perform
5x6-8/side Bulg Split Squat*
*4 Hard Working Sets
+
B) 8 Rounds total with a partner
12/side DB OH/KB FR Step Ups
+
C) 4 Sets
30sec KB Goblet Wall Sit
Immedaitely into...
150/125m Row
Rest as needed
WEDNESDAY
4 Sets in 15min
A1) 16 Alt DB Hammer Curl
R60s
A2) 16 Alt Reps Gorilla Row
R60s
+
B) 3 RFT
400m Run
21 KBS
12 Kipping Pullups
*14min Time Cap
THURSDAY
A) 6 Sets
20s Hollow Hold
R20s
20s Hollow Hold
20s Rest
+
B) 12 Rounds with a Partner*
12 Db Push Press
12 Toes to Bar
15/12 Cal Row
*Alternate rounds (6 each)
*25min Time Cap
FRIDAY
A) Tabata Jumping Squats
+
B) Every 2.5 min x 5 sets
10-12 Moderate TnG DL
+
C) EMOM x 10min:
Pull Ups > 35s of Neg Pull Ups
+
D) 12min Amrap w/ Partner
14 Dball/Medball Walking Lunge
*alt every 14 steps
*hold ball anyway
SATURDAY
A) EMOM x 40min
Min 1: 10 Push Ups
Min 2: 12/10 Cal Echo
Min 3: 15 Sit Ups
Min 4: 50sec of Single Unders
SUNDAY SPECIALITY CLASS
Oct 29th: Movement Therapy w/ Jess (Shoulder and Upper Back Focused)
Upcoming Sundays
Nov 5th: Double Under AND Toes to Bar Skill Work
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