ANNOUNCMENTS
1) New Programming Cycle: Starting this MONDAY - Jan 16th to Mar 13th
MONDAY
A) 3 Rounds
60sec Row or Echo
R15s
60sec Tall Plank
R15s
60sec KB RDL
+
B) E2MOM x 20min
Min 0-2: 10-12 Inc Bench Press @30x1
Min 2-4: 10-12 Snatch Grip RDL @30x1
+
C) 4min Row for Max Cals @90%
R4min
2min Row for Max Cals @90% (match 1/2 of 4min)
TUESDAY
A) 3x10s-60s Dead Hang
3x10 Inverted Rows to Belly Button
3x10 Inverted Row to Bottom of Ribs
3x10 Inverted Row
+
B) 4x400m Run
*R90s btwn Runs
*2min cap on runs
+
C) 3 Big Sets*
30-40 DB/KB Seal Row
30-40 Banded Lat Pull Down
30-40 DB OH Tricep Ext
*Minimal rest as possible to complete UB Sets
WEDNESDAY
A) EMOM x 12min
Min 1: 5 90degree Rt Heel Touches
5 90degree Lft Heel Touches
10 90 Rotations
Min 2: 5 Goblet Squat w 10sec Pause
+
B) EMOM x 30min
Min 1: 10 Front Sq (from the ground)
Min 2: 10 Toes to Bar
Min 3: 10/side Side Plank Touches
THURSDAY
A) 5 Rounds in 15min
10 PVC PT
50m/side KC FR Carry and DB OH Carry
10 SL Hip Bridge on Bench
+
B) 5x12 @ 3011 in 14min
Braced DB HG Strict Press
R~90s
+
C) 16min W/ a Partner*
P1: 20/15 Cal Echo (2min cap)
P2: 95/65 Tall Kneeling Bbell FR Hold
*Partner 1 can only echo bike while P2 is actively holding.
FRIDAY
A) 3x10s-60s Dead Hang
3x10 Inverted Rows to Belly Button
3x10 Inverted Row to Bottom of Ribs
3x10 Inverted Row
+
B) 50-40-30-20-10
Push Ups
Suitcases
25-20-15-10-5
Strict Chin Up
SATURDAY
A) 12min EMOM
Min 1: 100m Run
Min 2: 10 Burpees
+
B) 12min EMOM
Min 1: 100m Run
Min 2: 15/12 Cal Echo
+
C) 12min EMOM
12 Wallballs
SUNDAY SPECIALITY CLASS
This Sunday 1/22 : Movement Therapy w/ Jess: Squat Mobility and Mechanics
Upcoming Sundays
1/29: Arms w/ Stefan
Feb TBA
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