ANNOUNCMENTS
1) LABOR DAY WEEKEND SCHEDULE
ONLY one class Monday 9/1 : 9am Mega Class (normal programming, ignore class cap)
2) Announcing next social event soon
MONDAY
9am Class ONLY (Regular Programming)
A) EMOM x 21min
Min 1: 5 Toes to Bar + 5 Suitcases
Min 2: 10 Cyclist Goblet Squats
Min 3: 10 Barbell Curls
+
B) 5 Sets in 25min
10 Alternating Heavy Front Lunge
10 Hvy Seal Row
60sec Forearm Plank
TUESDAY
*Choose Either Butt or Chest for Part A (17.5min)
A) E3.5MOM x 5 Sets
20 DB HG Incline Bench Press
Right into max effort Fly Push Ups
OR
Butt Option: E3.5MOM x 5 Sets
10/leg Single Leg Bartbell Hip Thrusts
12 Frog Stance Goblet Squats
+
B) 2 Rounds (22min)
5min AMRAP
5 Tyson Push Ups
10 Primal Alt Touches
R1
5min AMRAP
10 Dead Stop Tri Ext
20 Bicycle Crunches
WEDNESDAY
B) With a Partner for Time
400m Run (Together)
500m Row
44/36 Cal Echo
100Standing LM Windshield Wipers
R2min
400m Run (Together)
500m Row
44/36 Cal Echo
100 Tall Kneeling Hip To Halos
R2min
400 Double Unders
THURSDAY
A) E4MOM x 5 Sets (20min)
10 DL
15 KB Strict Press
20 Standing Lateral Raise
+
B) 6 RFT
10 DB Push Press (50/35)
10 RKBS (70/53)
10 No Push Up Burpees + Primal Shoot Through
FRIDAY
E8MOM x 5 Sets
10 Wide Grip Pullups (w/ partner if needed)
8-12 DB OH Tricep Ext
10-15 Deficit wtd Calf Raises
12 Supinated Seated DB Curls @3111
+
B) 50-40-30-20-10
Jumping Jack
Anchored Strict Situp
SATURDAY
8am STRENGTH
A) 5x8/side Db Suitcase Hold Step Ups
+
B) 24min to Build to Max Power Clean
9am CONDITIONING
Groups of 3
10 Sets
3min Work
1min Team Rest
20 Cal Row
20 Burpee Box Jump
*two people working at a time
*Score = Total reps
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 9/8 - Arms w/ Stefan
Upcoming Sundays
9/15 - Hip and Single Leg Stability Movement Therapy w/ Jess
9/22 - Handstand Skill Work w/ Stefan
9/29 - Arms w/ Zach
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