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10/23/2023 - 10/29/2023

ANNOUNCMENTS


1) No Announcements this week. Enjoy a tough week of workouts.


 

MONDAY

A) 15min to Perform

Incline Bench Press @3010

5x10 Reps (all working sets)

+

B) EMOM x 14min

Min 1: 35 DU

MIn 2: 10 BW Tricep Extension

+

C) AFAP

50/40 cal on Echo

50 Burpees

7min cap

 

TUESDAY

A) 15min to Perform

5x6-8/side Bulg Split Squat*

*4 Hard Working Sets

+

B) 8 Rounds total with a partner

12/side DB OH/KB FR Step Ups

+

C) 4 Sets

30sec KB Goblet Wall Sit

Immedaitely into...

150/125m Row

Rest as needed

 

WEDNESDAY

4 Sets in 15min

A1) 16 Alt DB Hammer Curl

R60s

A2) 16 Alt Reps Gorilla Row

R60s

+

B) 3 RFT

400m Run

21 KBS

12 Kipping Pullups

*14min Time Cap

 

THURSDAY

A) 6 Sets

20s Hollow Hold

R20s

20s Hollow Hold

20s Rest

+

B) 12 Rounds with a Partner*

12 Db Push Press

12 Toes to Bar

15/12 Cal Row


*Alternate rounds (6 each)


*25min Time Cap

 

FRIDAY

A) Tabata Jumping Squats

+

B) Every 2.5 min x 5 sets

10-12 Moderate TnG DL

+

C) EMOM x 10min:

Pull Ups > 35s of Neg Pull Ups

+

D) 12min Amrap w/ Partner

14 Dball/Medball Walking Lunge

*alt every 14 steps

*hold ball anyway

 

SATURDAY

A) EMOM x 40min

Min 1: 10 Push Ups

Min 2: 12/10 Cal Echo

Min 3: 15 Sit Ups

Min 4: 50sec of Single Unders

 

SUNDAY SPECIALITY CLASS


Oct 29th: Movement Therapy w/ Jess (Shoulder and Upper Back Focused)


Upcoming Sundays

Nov 5th: Double Under AND Toes to Bar Skill Work


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