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1/15/2024 - 1/21/2024

Updated: Jan 18

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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