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1/22/2023 - 1/29/2023

ANNOUNCMENTS


1) New Apparel will go live this week on the blog and via email.

Middle School Gym Style. Stay tuned.




2) New Programming Cycle

-Started last week. Go back and watch the video and day break down if you want to.

 

MONDAY

A) With a Partner for Time

3 Rounds Each (6 Total)

500/450m Row

Rest while Partner Going

12min Cap

+

B) E2MOM x 20min

Min 0-2: 10 Inc Bench Press @30x1

Min 2-4: 10 Snatch Grip RDL @30x1

+

C) With a Partner for Time

3 Rounds Each (6 Total)

500/450m Row

Rest while Partner Going

12min Cap

 

TUESDAY

A) 3x30s-60s Dead Hang

3x10 Horizontal Inverted Row

3x10-20 Banded Pullup/C2B

+

B) 30min AMRAP w/ Partner

50 Ring Row

800m Run

50 Decline Skull Crushers

 

WEDNESDAY

A) 2 Sets

1min/side Active Couch Stretch

1min/side of Supported Parallel Pistol Squat on Box

+

B) 5 Sets in 17min

10/side Bulg Split Squat

Immediately into... 10-30s Max Knee Raise Hang

Rest as needed

+

C) 5 Sets in 17min

15 Barbell Hip Bridge

Immediately into... 45sec Max Bicycle Crunches

 

THURSDAY

A) EMOM x 15min

Min 1: 20-25sec per side Star Side Plank Hold

Min 2: 50sec Dual KB OH Hold

Min 3: 20-25sec per side Adductor Side Hold on bench

+

B) B) 5x10 @ 3011 in 14min

Braced DB HG Arnold Press

R~90s

+

C) 30-20-10

DB Snatch (per arm)

10-6-3

Wall Walk

 

FRIDAY

A) 3x30s-60s Dead Hang

3x10 Horizontal Inverted Row

3x10-20 Banded Pullup/C2B

+

B) EMOM x 12min

Min 1: 30sec of BW Tricep Ext

Min 2: 30sec of Chin Up

+

C) EMOM x 18min

Min 1: 14/11 Cal Echo

Min 2: 18 Crossbody Hammer Curls

Min 3: 20 Suitcases

 

SATURDAY

A) E5MOM x 35min

10 DB/KB Thruster (50/35)

14 Front Rack Walking Lunge (same wt)

15 Burpees

 

SUNDAY SPECIALITY CLASS


This Sunday 1/29: Arms w/ Stefan


Upcoming Sundays

Feb TBA

 


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