top of page
Search

2/13/2023 - 2/20/2023

Updated: Feb 16, 2023

ANNOUNCMENTS



 

MONDAY

A) Each Partner Rows 1000/900m Row

*Partner holds plank while other is rowing

* If partner drops from plank, other has to stop rowing

12min Cap

+

B) E3MOM X6 Sets (18min)

8 Incline Bench Press @21x1

Immediately into 4-16 Jumping Push Ups

12 Hvy DB or KB RDL

+

C) Each Partner Rows 1000/900m Row

*Partner holds plank while other is rowing

* If partner drops from plank, other has to stop rowing

12min Cap

 

TUESDAY

A) In 15min...

4x12 Horizontal Inverted Row

4x10 Knee Supported Sup Row

3x10 Strict @22X2 > 10 Strict or into Partner Burnout > 10 Partner > 10 Negative

+

B) 6 Rounds in 36min

30sec Upright Box Hold

40 DU

400m Run

R3min

 

WEDNESDAY

A) EMOM x 10min

Min 1: 8/sideSingle Leg Hip Open to Close

Min 2: 50sec of Alt Pigeon Press

+

B) EMOM x 12min

Min 1: 12/10 Cal Echo or 14/12 Row

Min 2: 15 Wall Ball

+

6 Sets in 24min

C1) 6-8 Back Squat @21x2

R30s

C2) 20 Barbell Hip Bridge

R2min

 

THURSDAY

A) 10 Rounds with a Partner

20 T2b > T2R> Knee Raises

30 Hang Power Clean (135/95) > scale to db

40/35cal Row or 34/28Cal Echo


*Split work evenly

 

FRIDAY

A) In 15min..

4x12 Horizontal Inverted Row

4x10 Knee Supported Sup Row

3x10 Strict @22X2 > 10 Strict or into Partner Burnout > 10 Partner > 10 Negative

+

B) 5 Sets

100m Front Rack KB Carry

+

C) E3MOM x 15min

12-15 DB Spider Curls

into... 30sec Tray Hold

10-12 Tricep BW Extensions

 

SATURDAY

A) With a Partner, working 90s on and 90s off x 12 (each):

10 Push Ups

100m Run

10 Box Jump

10 Burpees


*Partner picks up where other left off

 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 2/19 - Cardio and Abs w/ Lara


Upcoming Sundays

2/26 - Movement Therapy w/ Jess

 


1,145 views0 comments

Recent Posts

See All

Comments


bottom of page