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1/3/2022 - 1/9/2022

Weekly Announcements

1) The LifeStyle Plan - Commit for 60 Days

Registration is NOW OPEN

REGISTRATION DEADLINE THIS THURDAY JAN 6th.

More info CLICK HERE




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

 

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