Weekly Announcements
1) The LifeStyle Plan - Commit for 60 Days
Registration is NOW OPEN
REGISTRATION DEADLINE THIS THURDAY JAN 6th.
2) New Programming Cycle Starting Jan 10th
MONDAY
A) Emom x 9min
MIn 1: 8-10 Burpees
Min 2: 45sec Crab Bridge Hold
Min 3: 10-20sec Handstand Hold on Wall*
*Must be able to kick up 100% of the time successfully. Otherwise scale to overhead hold.
+
B) Emom x 12 min
Min 1: 6-10 Box Dips
Min 2: 6-10 Push Ups
+
C) 20min Amrap
2 Pull Ups > 4 HARD Jumping PU > 6 Bbe;; C2B
3 Wall Walks
8 KBS (70/53)
TUESDAY
A) Emom x 10min
3/side front to back lunges
6 RKBS
+
B) 6x6 Backsquat
+
C) 30min Amrap w a Partner
40 Wallballs (20/14)
40 Calorie Row and/or AB
40 Toes to Bar
WEDNESDAY
5 Sets
A1)15-20 Dual DB OH Tri Extension
R45-60s
A2) 14 Heavy Crossbody Curls
R45-60s
+
B) 35min AMRAP
400m Run
500/450m Row
40 Slamballs (30/20)
40 SA DB Push Press (50/35)* *20/side
THURSDAY
A) For Quality in 18min
100 Ring Rows
50 DB Bench Press
+
B) 3 RFT
50 Situp
50 SA Db HPC (50/35lb)*
*25/side
FRIDAY
A) 4 Sets in 12min
20/side Laying Wall Abductor Raises
10/side Single Leg Calf Raise
+
B) Deficit Drop Lunge in 15min
10,8,5,5,5,5,5 (per leg)
+
C) Deadlift 16min
10,8,5,5,5,5,5
Saturday
A) 4 Sets in 12min
20 Reverse Bent Over Flys
25 Boxer Situps
+
B) E4min x 6 sets (28min)
10 Thrusters (95/65)
10 Burpee Over Box (24/20)
Score each rounch for speed
SUNDAY SPECIALITY CLASS
Jan 9th - Movement Therapy w/ Jess (Knee Stability)
Upcoming Sundays
Jan 16th - Arms w/ Stefan
Jan 23rd - Snatch Lifting Day w/ Wes
Jan 30th - Conditioning w/ Lara