ANNOUNCMENTS
1) New Programming Cycle: Starting Jan 16th
The Next Life Style Plan will be starting Mid to End of Jan
MONDAY
A) 2 Rounds
20/15cal Echo
15-20 Bbell Incline Benchpress
15-20 DB RDL
+
B)15min to Complete
5x12-15 Incline Bench Press @ 30x1
+
C) E2mom x 8sets (16min)
10 Snatch Grip RDL @30x1
100m Run
TUESDAY
A) 2 Rounds (24min)
4min AMRAP
Walking Lunge
... Right Into...
4min AMRAP
10 Scap Pull ups (1sec Pause)
10 Goblet Squat
... Right Into...
4min AMRAP
10 OHS
5 Boot Strappers
+
B) E4mom x 5sets (20min)
14-12-10-8-6
Back Squat
Pullup (weight if needed)
WEDNESDAY
A) 5 rounds in 14min
20 Leg Windshield Wipers w/ BBell
200m Jog
+
B) 5 Rounds in 14min
20 Landmine Windshield Wipers
15 Light Cuban DB or Plate Press
+
C) 5 Rounds in 16min
12/10cal Echo Sprint (90%)
10/arm Landmine Rows
10/arm Leaned Lateral Raise
THURSDAY
A) 1600m Run
60 KB Frog Stance DL
40 Toes to Bar
800m Run
30 KB Frog Stance DL
30 Toes to Bar
400m Run
15 KB Frog Stance DL
15 Toes to Bar
FRIDAY
A) 5 Rounds for Quality in 15min
8/side LM 1/2 Kneeling Strict Press
8/side Tall Kneeling Plate Halos
+
B) 30min EMOM
EMOM x 5min
16/13 Cal Row or AB
EMOM x 5min
20-30sec Flutter Kick
EMOM x 5min
8 Burpee Box Jump
EMOM x 5min
20-30sec Deadbug Hold
EMOM x 5min
16/13 Cal Row or Echo (13/11)
EMOM x 5min
10-30sec Hanging Knee Raise Hold
SATURDAY
A) 3 rounds
30sec On/ 40sec Rest
Flutter Kick
Scissor Kick
L Crunch
15/side SL Hanging KR
+
B) 23min AMRAP
200m DB/KB Farmers Carry
80 DU >140 SU
50 Ring Rows
40 Reverse Lunge
SUNDAY SPECIALITY CLASS
Jan 15 - Cardio and Abs w/ Brie
Upcoming Sundays
Jan 22 - Movement Therapy w/ Jess
Jan 29 - Arms w/ Stefan
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