ANNOUNCMENTS
1) End of Summer VA T Shirt
-Pre- Order via the link below
-Order DEADLINE is THIS WEEK by Friday 9/15
*We do have a large example blank shirt on the front desk. Zach is an XL in this blank. Stefan is a tight medium or the large fits loose on him. Alternative Unisex Tee - 60/40 combed ring-spun cotton/recycled polyester
MONDAY
A) For Quality in 14min
18-15-12-9-6-3
Bbell Strict Press
BW/DB Hip Bridge
60sec Forewarm Plank btwn sets
+
B) Deadlift in 22min*
1x10 Warm Up
1x7 Building
2x5 Building
4x5 Working
*Superset each set w/ 8 Hammergrip Seated DB Press
TUESDAY
A) Emom x 15min
Min1: 12 Ring Row Curls
Min 2: 10-14 Sup. Db Skull Crushers
Min 3: 50sec Primal Shoulder Taps
+
B) Every 4min for 5 sets
10 Weighted Push Ups
10 Supinated DB Curl @3111
20 Wtd Anchor Sit Ups
+
C) EMOM x 10min
Chin Ups
WEDNESDAY
A) For Quality in 14min
18-15-12-9-6-3
Inverted Row
Goblet Squat
60sec Bottom of Squat on Last Rep
+
B) Back Squar in 22min*
1x10 Warm Up
1x7 Building
2x5 Building
4x5 Working
*Superset each set w/ 8/side Lawnmower Row
THURSDAY
A) 4 Rounds in 12min
Building Bench Press Reps
10/side External Rotation
3 Pullups @3111 > 10 Scap Pullups @2112
+
B) Bench Press in 15min
5x4 @2010
+
C) 5sets in 15min
5 Weighted Pullup
7 DB Incline HG BP
FRIDAY
A) 20min Emom
Min 1: 200/175m Row (50s Cap)
Min 2: 15 DU and 6 Burpees
+
20min Emom
Min 1: 8 Toes to bar
Min 2: 12/9 Cal Echo
SATURDAY
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: 13/10 Cal Echo
Min 6: 30sec of Wallball
SUNDAY SPECIALITY CLASS
This Sunday Sep 17: Cardio and Abs w/ Brie
Upcoming Sundays
Sep 24: Arms w/ Stefan
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