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1/17/2022 - 1/23/2022

Updated: Jan 19

Weekly Announcements

1) VA Tiger Hoodies (PreOrdered)

-Your accounts will be charged this week if you ordered a hoodie.

-They will be laid out and labeled for you to take throughout the week if you ordered one.

-We do not have any size exchanges.


2) New Programming Cycle:

Incase you missed it last week. Go back and read tuesdays workout last week and understand how to start this cyc;e


 

MONDAY

A) EMOMx12min

Min 1: 40sec of Tall to Low Plank

MIn 2: 8/arm SA Ring Row

MIn 3: 40sec of Up Dog to Ankle Grab

+

B) 30-20-10-5

Kipping Pullup > Jumping C2b

Hammergrip DB/KB Benchpress

*13min30sec Time cap

+

C) 18min AMRAP

8-10 HG to Supinated Curls

8-10 Zpress KB Strict Press

20/17cal Row

 

TUESDAY

A) 12min AMRAP

10/side Thread the Needles

10/side Lateral Box Step Ups with Goblet Hold

20sec/side Adductor Plank on Bench

+

B) In 15min Perform following sets of Back Squat

2-3 sets of 10 Warm Up/Building Back Squat

3x10 Working Back Squat *

Resting ~2min between working sets

*Look at your numbers from last week and increase 5-7%. Go back and read last Tuesday and watch the video explaining the workout programming.

**If you missed last week then simply treat this as week 1.

***Depending on how accurately you hit last week then you might easily go up or stay for week 3.


Alternative Movement Option: 3x8/leg Bulgarian Split Squat

+

C) 18min AMRAP

20 Bench Dips

30 Wallballs

40 Double Unders

 

WEDNESDAY

A) 5 rounds in 14min

20 Leg Windshield Wipers w/ BBell

200m Jog

+

B) 5 Rounds in 14min

20 Landmine Windshield Wipers

15 Light Cuban DB or Plate Press

+

C) 5 Rounds in 16min

12 Alternating SL Toes to Bar

10/arm Landmine Rows

10/arm Leaned Lateral Raise

 

THURSDAY

A) Running Clock

MIn 0-5

50/43 Cal AB

or

60/50 Cal Row


Min 5-10

20 DB Thrusters

40 SIt Ups

60 DU > JJ


MIn 10-15

30 DB Demon Press

15 Burpee Box Jump Step Down


Min 15-20

50/43 Cal AB

or

60/50 Cal Row


Min 20-25

20 DB Thrusters

40 SIt Ups

60 DU > JJ


Min 25-30

30 DB Demon Press

15 Burpee Box Jump Step Down

+

B) 550m SA Farmers Carry (~70/50)

*As unbroken as possible

 

FRIDAY

A) For Quality

20/side Plank Reach Throughs

20/side Bird Dogs

20/side Bottom of Squats Reaches

30/side DB/Plate Side Laying External Rotations

+

B) In 15min Perform following sets of Push Press

2 to 3 sets of 10 Warm Up/Building

3x10 Working Push Press *

Resting ~2min between working sets

*Look at your numbers from last week and increase 5-7%. Go back and read last Tuesday and watch the video explaining the workout programming.

**If you missed last week then simply treat this as week 1.

***Depending on how accurately you hit last week then you might easily go up or stay for week 3.

+

C) In 15min Perform the following sets of Push Jerk

5-6sets of 6-8 Push Jerk with perfect technique

 

Saturday

A) 4 Rounds (36min)

1min AMRAP

Row for Meters


R30s


1min AMRAP

Box Step Ups w/ 50/35

*Weight where you can hold it the whole minute

*Hold weight any how


R30s


1min AMRAP

Knee Raises*

*weighted if possible


R30s


1min AMRAP

90degree Push Ups


R30s


1min AMRAP

Weighted Hip Bridge


R30s


1min AMRAP

Burpees


R30s

 

SUNDAY SPECIALITY CLASS


Jan 23rd - Snatch Lifting Day w/ Wes

-A technique and lifting


Upcoming Sundays

Jan 30th - Conditioning w/ Lara

 

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