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