MONDAY 9.5.22
Closed for Labor Day
TUESDAY 9.6.22
PUSH PULL EMOM 10
M1) 20 Alternating DB Bench Press
M2) 20 Alternating DB Gorilla Rows
THE SWEATS every 2:00 for 18:00 alternate between AMRAPs
A) Burpee Muscleups
B) 10 Box Jump Overs + 10 HR Push-ups
C) Row Calories
Work 1:45 each interval to accumulate as many reps as possible. On B pick up where you left off each round
WEDNESDAY 9.7.22
Daily Max Effort - 3RM Zercher Squat - 15 Minutes
BURN
AMRAP 12 Goblet Squats + 12 Cal Assault Bike
MetCon
3 Rounds for Time
10 Power Cleans
10 Thrusters
20 Front Rack Lunges
20 Toes to Bar
Rx: 115/75 lb Barbell
BURN: use DBs
THURSDAY 9.8.22
Functional Bodybuilding 7:30am & 6:30pm
Open Gym 5:30pm
Sprint Pump for Time
10-20-30 Reps Each
DB Bentover Rows 50/35 lbs
Hand Release Push-ups
10:00 Cap
EMOM 20
M1) 16-20 Alternating Bicep Curls
M2) Farmer's Carry Hold :45
M3) 16-20 Lying Down Skull Crushers
M4) Handstand or Plank Hold :30-45
M5) AMRAP Plate Zombie Sit-ups
Hold :30-:45 Each Minute
FRIDAY 9.9.22
Daily Max Effort: 12 Minutes
3RM Deadlift
BURN: AMRAP
15 Swings + 15/12 Cal
Strong EMOM 20
M1) 4-10 Heavy Ball to Shoulder
M2) 5-8 Bar Muscleups
M3) 20 Alternating DB Press
M4) Row 18/15 Calories
M5) Seated L Sit :30-45
Rx: 150/100 lbs
Modified
M1) 4-10 Ball to Shoulder you choose weight
M2) 10-15 Pull-ups/ Ring Rows
M3) 20 Alternating DB Press
M4) Row 18/15 Calories
M5) Seated L Sit :30-45
SATURDAY 9.10.22
@0:00 Run 800m
EMOM 5:00-25:00
M1) 10 Strict HSPU
M2) 12 DB Box Step Ups
M3) 14 C2B Pull-ups
M4) 16 Alt DB Snatch
M5) 25' Handstand Walk
@25:00 Run 800m
Modified
@0:00 Assault Bike
EMOM
M1) 10 DB Push Press
M2) 12 Box Step Ups
M3) 14 Ring Rows
M4) 16 Alt DB Snatch
M5) 3 Wall Walks
Sunday 9.11.22
Open Gym 9am-12pm