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Writer's pictureZach Morman

10/28/2024 - 11/2/2024

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


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