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1/16/2023 - 1/22/2023

Updated: Jan 18

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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