ANNOUNCMENTS
1) Be sure to check out last week's blog for more info on the new program cycle. This is week 2.
MONDAY
Altered Schedule for MLK and Weather. See above.
5 Sets
A1) 10-15 Seated Bbell Strict Press
Right into...
A2) 20 Seated Bent Over Flies
R~90s
+
B) Kick Stand Bbell RDL @ 21x1
No rest Btwen Legs
R~60s btwn Sets
+
C) 5 Rounds
1min of RKBS
30sec Burpee Sprint
R30sec
TUESDAY
A) 10min EMOM
3-4 Negative Pullups > 3 Negative Assisted > Barbell Pullup w/ Neg
+
B) For Time
1000m Row
100 Push Ups
80/60 Cal Echo
80/side Lawnmower Rows
1000m Row
30min Cap
WEDNESDAY
A) EMOM x 12min
Min 1: 12 Alternating Reverse Lunge (goblet hold)
MIn 2: 12 Barbell Curls
Min 3: 12 Std OH Tricep Extensions
+
B) Front Squat @ 20X1 (Coach's Count)
5x15
R~70s
+
C) 12min Tababta
Plank
Hollow Body Hold
Bicycle Crunch
(10min Cap)
THURSDAY
A) 10min AMRAP
400m Row
15 Banded Tricep Press Downs
50 Mountian Climbers
Trans 1min
B) 10min AMRAP
2min Single Unders
10 Incline DB Bench Press @ 30X1
Trans 1min
C) 10min AMRAP
Echo Bike for Cals at 85%* (~61/55 RPM)
*Pick a cadence and stay within a 5 cadence range
R1min
D) 10min AMRAP
10/side Russian Box Step Ups
10/side SL Wtd Calf Raise
FRIDAY
A) EMOM x 8min
Min 1: 10 90/90 Hip Rotations
Min 2: 10/side SL Hip Bridge
+
B) EMOM x 8min
Min 1: 10 LM Goblet Press
Min 2: 57sec Front Rack KB Hold
+
C) Blug Split Squat (suitcase hold)
5x8/side
R90s btwn sets
+
D) Cyclist Squats w/ Goblet Hold
5x5 @ 40X1
R60s
SATURDAY
A) 5 Rounds for Time
20 Burpees
30 Demon Press
400m Run
SUNDAY SPECIALITY CLASS
This Sunday, Jan 21st: Abs and Snatch WL Session with Zach
Upcoming Sundays
Jan 28th: Abs Cardio with Brie
Feb 4th: Abs Arms with Zach
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