top of page
Search

1/22/2024 - 1/21/2024

ANNOUNCMENTS


1)  No Announcements this Week

 

MONDAY

A) E3MOM x 4sets (12min)

10/8 Echo Cal Sprint

10 KB RDL

10 Standing Snow Angels

+

B) RDL

5x8 @ 12X1

R70-90s

+

C) 3 Rounds

20 DB Thrusters (50/35)

20 Box Jumps

 

TUESDAY

A) 5 Sets (~17min)

300/265m Row @ 85% Pace (1:10 Cap)

2min Single Unders

+

B) EMOM x 10min

Strict Pullups

*Same rep scheme every min

+

4 Sets

C1) 10 Bench Press

Right Into...

C2) 10 Wtd Superman to Prisoners on Bench

 

WEDNESDAY

A) 4 Rounds

60sec Bbell FR Hold

10/side Thread the Needle

60sec Forearm Plank

+

B) Front Squat

5x10

R~90s

+

C) 50-40-30-20-10

Anchored Sit Ups

Kick Stand Hip Bridge on bench

 

THURSDAY

For Pace and Quality

400m Run

30/24 Row or Echo or 2:20min of Single Unders

30 Bent Over Reverse Fly

30 Lateral Raise

30 Supermans (1 sec squeeze)

***move onto next part at 10:30

30/24 Row or Echo or 2:30min of Single Unders

30/side Crossbody Curl

30 Bench Dips

30/side Side Plank Taps

***move onto next part at 21:30

30/24 Row or Echo or 2:30min of Single Unders

30/side Clam Shells

30 Hindu Push Ups

30 Deloaded Tricep Ext

***move onto last run at 34:00

400m Run

*Have to do row/echo/ski/jumprope at least once


 

FRIDAY

A) Coach's Choice of Mobility/Warmup

+

B) EMOM x 30min

Build to a Challenging Full Clean

OR

Work on Clean Tech

 

SATURDAY

With a partner for time:

800m Run Together

Then...

2 Rounds

50 Strict Pullups

50 Burpees

50 Box Jump Step Down

Then...

550m Farmer's carry

 

SUNDAY SPECIALITY CLASS

This Sunday, Jan 28th: Abs and Cardio with Brie


Upcoming Sundays

Feb 4th: Abs Arms with Zach


1,229 views0 comments

Recent Posts

See All

Comments


bottom of page