ANNOUNCMENTS
1) Last week of this Program Cycle.
New video and template next week
MONDAY
A) 3 Rounds
12/10 Cal Echo Sprint
15 Barbell RDL
10 BW Tricep Ext
No Rest
3 Rounds
250/225m Row Sprint
15 KB Deadlift
10/side Farmers Press
+
B) 7 Sets (2 Building and 5 Working)
6-8 Seated DB Press
R~30s
7-8 Deadlifts
R~90s
TUESDAY
A) 5 Rounds for Time
20 Toes to Bar
20/16 Cal Echo
+
B) EMOM x 12min
Min 1: 45sec Crossbody Supermans
Min 2: 10-12 Reclined Supinated Curls
+
C) 5 Rounds for Quality
10 Chin Ups
15/side Oblique Crunches
WEDNESDAY
40-30-20-10
Dips
Double Unders
Body Rows
Box Jumps
THURSDAY
A) E2MOM x 16min
12/10 Cal Row or 10/8 Echo
7/leg Bulg Split Sq or 7/leg Knee Over Toe Squat
+
B) 6x4 Back Squat
R60s-3min
+
C) 1 Set of Japanese Drop Set
Pole Assisted Bulg Split Sq
4 Working Sets of 5-10 Reps
1 Last set of 20+ Reps
FRIDAY
A) 24-20-16-12-8-4
Incline Bench Press (145/95)
Cal Row
+
B) 24-20-16-12-8-4
Hang Power Clean (135/85)
Cal Echo
Fem Cals: 20-16-12-8-6-4
15min Cap Both Workouts
SATURDAY
8am STRENGTH
A) Weighted Pullups
6 Sets
+
B) Front Squat
14,12,10,8,6,6
+
C) 6x10 Heavy Seal Row
9am CONDITIONING
8 Rounds for Time w/ a Team of 3
45 Wallballs
45 Wtd Box Step Overs
45 Burpees
SUNDAY SPECIALTY CLASS
This Sunday Jan 26th - Arms and Abs w/ Stefan
Upcoming Sunday Specialty Class Schedule
Feb TBA
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