ANNOUNCMENTS
1) Q1 2024: The Lifestyle Plan
Watch Video Below for info FIRST then follow the link for MORE registration info.
Follow instructions to register for TLP AND sign up for your first body scan.
Text me with Questions - 469-734-3343
2) 8 Week Program Cycle Overview w/ Video
MONDAY
A) E90s x 8 Alternating Sets (12min)
Set 1: 10.10 Slightly Bent Over Lateral Raise
Set 2: 8-10 Arnold Press @ 31X0
+
B) RDL @ 30X2 (14min)
5x10
R~60s
+
C) EMOM x 10min
Min 1: 16/13 Cal Row
Min 2: 10 DB Push Press (50/35)
TUESDAY
A) 10min EMOM
3-4 Negative Pullups > 3 Negative Assisted > Barbell Pullup w/ Neg
+
B) 33min EMOM
MIn 1: 12/10 Cal Echo
MIn 2: 10 Banded Push Ups
MIn 3: 12 Wide Grip Inverted Bbell Row
WEDNESDAY
A) 3 Rounds for Quality (15min)
10/side 90degree Heel Taps
30sec Dead Bug Hold
10 Barbell Front Squats
5/side Long Reverse Lunge
20 UB RKBS
+
B) Front Squat @ 32X2 (Coach's Count)
5x10
R~60s
+
C) For time
100 Toes to Bar > 100 t2r> 150 Suitcases > 75 Straight Leg Sit Ups/75 Leg Raises
(10min Cap)
THURSDAY
A) Every 5min for 20min
20 Controlled Mountain Climbers
10 Plate Bus Drivers
Echo Bike Steady Effort in Time Remaining
+
B) Every 5min for 20min
15sec Side Plank Left
15 Side Plank Hip Taps
15sec Side Plank Right
15 Side Plank Hip Taps
10 Curls
Row at Steady Effort in Time Remaining
FRIDAY
A) Front Rack Mobility
Hip Airplanes
Building Vertical Jumps (5 Reps)
+
B) EMOM x 30min
Build to a Challenging Full Clean
OR
Work on Clean Tech
SATURDAY
Groups of 3
10 Sets
3min Work
1min Team Rest
20 Cal Row
20 Burpee Box Jump Step Down
*two people working at a time
*Score = Total reps
SUNDAY SPECIALITY CLASS
This Jan 14th: Abs Arms with Stefan
Upcoming Sundays
Jan 21st: Abs and Snatch WL Session with Zach
Jan 28th: Abs Cardio with Brie
Feb 4th: Abs Arms with Zach