Weekly Announcements
1) Thank you to all who came out for last weekends social.
2) Two more weeks left of this cycle. Some heavier deadlifts and strict press this week. Arrive to class early to prep yourself for these lifts IF you have been progressing through this cycle consistently.
Monday
A) Emom x 8min
Min 1: 10 Burpees
10 Bbell Strict Press
Min 2: 10 Hinged Over Reverse Flies
10 BBell RDL
+
B) Every 3min for 6 Sets (18min)
3.2.1 Deadlift
. = 10sec Rest/Reset
+
B) Every 3min for 6 Sets (18min)
3.2.1 Bbell Strict Press
. = 10sec Rest/Reset
TUESDAY
Emom x 35min
Min 1: 10 Bodyyweight Tricep Ext
MIn 2: 12/10cal Echo Bike
Min 3: 10-15 WB Throw Sit Ups
Min 4: 15 Dual DB Curls
Min 5: 30sec of Deadbug Hold
WEDNESDAY
A) Emom x 15min
Min 1: 45sec Alternating Crab Reach Overs
Min 2: 20 Suit Cases
Min 3: 30sec of Laying PVC PT or 30sec of Slow Superman to Prisoner
+
B) 18min AMRAP
10 DB Bench Press AHAP
20 UB WallBall
+
C) 5 Rounds
2min Max Reps
15 Push Ups
10 Strict or Kipping Pullups
R1min
THURSDAY
A) Every 3min x 6 Sets*
12 Hang Power Clean (95/65)
12 Burpee Over Bar
50m Heavy Farmers Carry
FRIDAY
4 Sets all @ 3011
A1) 10 LM RDL
~60s
A2) 8-12 Barbell OH Tricep Ext
~60s
A3) 10-15 Deficit wtd Calf Raises
~60s
A4) 12 Supinated Seated DB Curls
~60s
+
B) 50-40-30-20-10
Double Unders
Abmat Sitips
SATURDAY
5 Rounds for Time
20 Burpees
Run to School Front Lot
20 Airsquats
Run Back
SUNDAY SPECIALTY CLASS
This Sep 25th: Aerobic Conditioning and Abs with Lara
Upcoming Sunday Specialty Class Schedule
Oct 2nd: Arms with Stefan
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