ANNOUNCMENTS
1) New Program Cycle Aug 7th to Oct 1st
MONDAY
A) Every 2.5min x 8 Sets (20min)
8-12 Bench Press @ 4011
15-20 Bent Over Fly
+
B) 10 Sets in 20min
Max Unbroken Pullups
(Score and Track Total Reps)
TUESDAY
A) 5 Sets
15/side Side Hip Taps
10-20sec/side Adductor Holds on Bench
+
B) 35min Alternating w/ a Partner
30/24 Row or Echo* (30/23) for echo
*100m walk in between each set and no sitting to rest.
WEDNESDAY
A) EMOM x 10min
Min 1: 45sec Inverted Row Hold
Min 2: 8/side Long Reverse Lunge
+
B) Every 1.5min x 24 Sets (36min)
Movement 1: 8-10/side Front Rack Box Step Ups
Movement 2: 10-12/side Lawn Mower Pulls
THURSDAY
A) Emom x 12min
Min 1: 10 Pvc PT
MIn 2: 12/10 Cal Echo
Min 3: 8 RDL > 8 Strict Press
+
6 Sets in 26min
B1) 10 Building Deadlift @2011
R~60s
B2) 10-12 Seatch DB Hammergrip Strict Press @2111
R60s
FRIDAY
A) 3 Rounds for Quality
Tough set of Chin Ups
10 T. Kn OH Db Tricep Ext @3011
+
B) 3 Rounds for Quality
Tough set of Weighted Push Ups
10 Sup Db Curls @3011
+
C) 3 Rounds for Quality
30 Anchored Sit Ups
30 Leg Lifts
SATURDAY
A) 3 Sets in 5min
Building Warm Up Back Squat
+
B) 4 Sets in 12min
Back Squat
+
C) 20min AMRAP
400m Run
20 Burpees
SUNDAY SPECIALITY CLASS
This Sunday Aug 13: Cardio and Abs w/ Brie
Upcoming Sundays
Aug 20th: Arms w/ Zach
Aug 27th: Abs and Core w/ Stefan
Sep 3rd: Closed Labor Day
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