ANNOUNCMENTS
1) Starting in November we will remove 8:30am class from the schedule.
THIS WEEK THERE IS STILL TUES/THURS 8:30am
We gave it a good go to see if there was CONSISTENT attendance in the class, but it seems more of a "nice to have class" not a meaningful addition to the schedule. Feel free to text Zach with more questions (469-734-3343) or contact me about our Open Gym options for members.
MONDAY
A) Partner Workout
*One working and one resting
**rest in time remaining
Min 0-9
Row 2000m/1800m
*Switch every 250m/200
+
Min 9-18
100 DB Demon Press
100 T2b
+
Min 18-27
Echo Bike 112/ 92 Cals
+
Min 27-36 AMRAP
20 Partner Russian Twist
30 Anchored Situps
60sec Plank Together
TUESDAY
A) 4 Rounds
45sec/side Front Rack Split Squat Hold
12 Spanish Sq
+
B) E3MOM x 10 Sets
8 Back Squat
8 Pull Up - Try and go bigger sets than last week.
WEDNESDAY
A) EMOM x 36min (6 rounds)
Min 1: 100m Run
Min 2: 30sec Bodyweight Tricep Row
Min 3: 1min of Single Unders
Min 4: 30sec Ring Curl
Min 5: 14/11 Cal Echo
Min 6: 45sec T Kn. Hip to Halo
THURSDAY
A) A) Partner 1: 3min Straddle Stretch on wall
Partner 2: 90sec Pigeon Stretch per side
Switch
+
B) 6 Sets
300/250m Row
12 Power Snatch
10 Burpee Over Bar
R2min
FRIDAY
A) 5min AMRAP
8/Leg Split Stance RDL
20 90 Degree Lateral Raises
R1min
5min AMRAP
10 Air Squat
10 Leaned over Reverse Fly
+
B) E3MOM x 10 Sets
8 Deadlift
8 Incline Bench Press
SATURDAY
8am STRENGTH
A) 5x8 Sumo DL
+
B) 5x12 Hack Squats
+
C) 5x12 Bbell Calf Raise
9am Conditioning
With a Partner
Each person completing all work.
Can work at same time
E2MOM x 20 Sets (40min)
Min 0-2: 12/10 Cal Row
10 DB/KB Tall Kneeling Strict Press
Min 2-4: 18 Sit Ups
10/leg Box Step Ups
SUNDAY SPECIALTY CLASS
This Sunday Nov 3rd: Arms with Stefan
Upcoming Sunday Specialty Class Schedule
NOV TBA