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1/28/2024 - 2/4/2024

Updated: Feb 2

ANNOUNCMENTS


1)  Next Social Event

Valentine Day Partner Workout and Beer Pong Tournament Social

Date: Saturday Feb 10th at the Gym


More details and Sign up to come next week.

 

MONDAY

A) E90s x 8 Alternating Sets (12min)

Set 1: 20 Seal Row

Set 2: 8-10 Standing Bbell Strict Press

+

B) DL + RDL

5 Sets

1 DL + 7 RDL

R~90s

+

C) EMOM x 10min

Min 1: 14/12 Cal Echo

Min 2: 10 Hang DB Snatch (50/35)

 

TUESDAY

A) EMOM x 10min

Strict Pullups

*Same rep scheme every min, adjust from last week.

+

B) 35min AMRAP with a Partner

1300/1100m Row

50 Weighted Push Ups

 

WEDNESDAY

A) Front Squat

5x8

R~2m btwn last 3 sets

+

C) 40-30-20-10

Toes to Bar

Wallballs

 

THURSDAY

A) Every 7min for 21min

12 Chin Ups

16 Heavy Db Curls

20 Banded Curls

Echo Bike ~12/9 cal per min in Time Remaining

+

B) Every 7min for 21min

12 Bodyweight Tricep Extensions

16 KB Skull Crushers

20 Plank Up Downs

Row ~14/10cals in Time Remaining

 

FRIDAY

A) 4 Sets (12min)

2:30 AMRAP

4/side Goblet Reverse Lunge

5 Goblet Squats w/ Pause

6 Pushups to Down Dog

R30s

+

B) E4MOM x 5 Sets (20mn)

10/Leg Barbell Drop Lunge

12/arm Tripod Row

+

C) E4MOM x 4 Sets (16min)

10 Bench Press

10/side Deficit Single Leg Calf Raise



SATURDAY

A) 12 Rounds with a Partner* 8 UB Hang Power Snatch (115/85)

12 Burpees

30 Double Unders

14/11 Cal Echo Bike

*Alternate rounds (6 each)

*38min Time Cap

 

SUNDAY SPECIALITY CLASS

This Sunday, Feb 4th: Abs Arms with Zach


Upcoming Sundays

TBA


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