Weekly Announcements
1) Last Week of this Program Cycle
- This is the last week of this programming cycle. If you have been here consistently and are feeling good and moving well then get after the heavy front squat and 1RM bench day. You are ready for it. We will jump right into the next program Aug 1. A video about it will be put up here next week.
Monday
A) Emom x 12min
Min 1: 10 Small Building Front Sq
Min 2: 10 Scap Pullups... progress to 15sec to of pull up hold
Min 3: 14/11 Echo Bike Cals (50sec cap)
+
B) Front Squat (OR Variation)
In 18min perform the following sets
1x6 Building
1x4 Building
2x2 Successful Heavy
2x1.1 Heavy Attempts
+
C) 12min Amrap
10 Strict Pullups > 5-6 Strict > 12-15 HARD Barbell
10 Barbell Thruster (95/65)
TUESDAY
A) Consistent Effort at 80-85%
Amrap 0-5min
10 Suitcases
20 Mountain Climbers
30 DU > 15 DU >30 JJ
Amrap 5-10min*
50/40cal Echo Bike
*Rest in time remaining
Amrap 10-15min
10 RKBS (70/53)
20 Mountain Climbers
30sec Bicycle Crunches
Amrap 15-20min*
50/40cal Row
*Rest in time remaining
Amrap 20-25min
10 Burpees
20 Mountain Climbers
30 Situps
Min 25 - Finish
Run an 850m
WEDNESDAY
A) 3 Rounds
30sec/side SA Top of Push Up Plank
10 Small Building Bench Press
10/side Turkish Sit Ups
+
B) Bench Press
1x6 Building
1x4 Building
1x2 Working
3x1 Successful + two 1 Rep Max Attempts
+
C) Every 2min for 20min
10 Push Ups
10 Supinated Body Rows
THURSDAY
A) 6min for the Following
3 Max Effort Knee Raise Holds
+
B) 12 Rounds with a Partner*
14 UB Hang Power Snatch
3 Burpees
15/12 Cal Echo Bike
*Alternate rounds (6 each)
*27min Time Cap
FRIDAY
A) Every 3min x 5 sets
7-9 Heavy Kb Horn Curls
Right into...
12-15 Heavy DB Hammer Curl
+
B) Every 3min x 5 sets
7-9 Heavy DB HG Skull Crusher
12-15/side Supinated Plate Kick Back and Squeeze
+
C) 12min Amrap
10 Banded Upright Row
1 Clockwise and Counter Clockwise Banded Around the Clock
SATURDAY
A) 15min Amrap
250/225m Row*
10 Burpees
50 DU
200m Run
* Row can happen anytime in the round
+
Rest 3min
+
15min Amrap
10 No Push Up Burpees
50 DU
200m Run
SUNDAY SPECIALTY CLASS
This Sunday July 31st: Gut and Butt Burner w/ Brie
Upcoming Sunday Specialty Class Schedule
Aug 7th: Muscle Up Skill Work w/ Bill
Aug 14th: Arms w/ Zach
Aug 21st: Abs and Cardio w/ Brie
Aug 28th: Movement Therapy w/ Jess (Neck/Posture/Shoulders)
댓글