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1/24/2022 - 1/30/2022

Weekly Announcements

1) Be on the look out for Announcements regarding Intramural Opens coming up in Feb.


 

MONDAY

A) EMOM x 8min

Min 1: 10 Scap Pullups in 35sec

Min 2: 10 Burpees

+

B) E2MOM x 20min

5 Strict Pullups

5 Strict Chin Ups

10 Box Dips

+

C) EMOM x 14min

Min 1: 10 Hang Power Cleans

Min 2: 12 Push Ups

 

TUESDAY

A) 5 Rounds in 14min

Duck Walk Down

Crab Walk Back

15 Wallballs

+

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% if you successfully lifted your previous weight.

**If you have not done this in the first 2 weeks, simply start this week like it was the beginning. Go back to 1/11 and read that Tuesday programming

***This could be the week where you get stuck at a number. That is ok! If you can't make one of your sets at your previous weight then just hold there and continue on at that weight next week.

+

C) 3 Rounds for Time

40 Total Primal Shoot Throughs

100 DU > Ball Jumps

 

WEDNESDAY

A) 5 Rounds for Quality in 15min

8/side LM 1/2 Kneeling Strict Press

8/side Tall Kneeling Plate Halos

+

B) 30min EMOM

EMOM x 5min

16/13 Cal Row or AB

EMOM x 5min

20-30sec Flutter Kick

EMOM x 5min

8 Burpee Box Jump

EMOM x 5min

20-30sec Deadbug Hold

EMOM x 5min

16/13 Cal Row or AB

EMOM x 5min

20-30sec Hanging Knee Raise Hold

 

THURSDAY

A) 1600m Run

60 DB Frog Stance DL

40 Toes to Bar

800m Run

30 DB Frog Stance DL

30 Toes to Bar

400m Run

15 DB Frog Stance DL

15 Toes to Bar

 

FRIDAY

A) 15min AMRAP

20 PVC Pass Throughs

20 Up to Down Dog Opposite Ankle Grab

20 DB Push Press

+

B) In 15min Perform following sets of Push Press

2 to 3 sets of 10 Warm Up/Building

3x10 Working Push Press *

*Look at your numbers from last week and increase 5-7% if you successfully lifted your previous weight.

**If you have not done this in the first 2 weeks, simply start this week like it was the beginning. Go back to 1/11 and read that Tuesday programming

***This could be the week where you get stuck at a number. That is ok! If you can't make one of your sets at your previous weight then just hold there and continue on at that weight next week.

+

C) 10min AMRAP

15 Plate Hang to Overhead

8/6 Cal AB

 

Saturday

A) For time

800m Run

Rest 4min

800m Run

+

800/700m Row

Rest Double Work

800/700m Row

+

3min of Abmat Situps

R3min

3min of Abmat Situps

 

SUNDAY SPECIALITY CLASS


Jan 30th - Conditioning w/ Lara


Upcoming Sundays

TBA for Feb

 

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