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1/8/2024 - 1/14/2024

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


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