ANNOUNCMENTS
1) New 6 Week Program Cycle Started Last Week
Head over to last weeks blog post and check out the details
MONDAY
A) E2MOM x 3 Sets
10-12 Frog Stance DL
8 Jefferson Curls
+
E3MOM x 4 Sets
10 Frog Stance DL*
*Reset btwn Reps
10/side Stagger Stance RDL
+
B) 5 Sets
(Decreasing Rest: R35s > R30s > R25s > R20s > R15s)
25sec Push Press
Rest
25sec Double Under (Split Jumping Jax)
Rest
25sec Tyson Push Ups
Rest
25sec Star Jumps
Rest
TUESDAY
A) 6 Rounds in 20 min
10-12 Building HE Back Squat*
10/side Cossack Sq
*Think about what you did last week. Try to hold that weight while increasing reps.
+
B) EMOM x 10 min
Pullup*
*Progress from last week if possible. Ask a coach if you need more direction on progressing towards strict pullup.
+
C) 3 Sets
3min AMRAP
14 Alt Gorilla Rows
10/8 FAST Echo/ski Cals
R1min
WEDNESDAY
A) E2MOM x 3 Building Sets
10-12 Bench or Hip Thrust
8/side Staggered Pushups or 10/side Staggered Hip Bridges
+
E3MOM x 4 Sets
10-12 Bench or Hip Thrust
+
B) EMOM 28
Min 1: 12 Toes to Bar
Min 2: 12/10 Echo
Min 3: 8 Mountain Climber Burpees
Min 4: 6 High Box Jump
THURSDAY
A) 4 Sets of 21s
Barbell Curl
OH Tricep Ext
+
B) 6 Rounds (2m40s Cap)
10 Hang Power Snatch
500/450m Row
R3min
FRIDAY
A) 3 Sets in 11min
8-10/side Barbell Front Rack Box Step Ups
+
B) 3 Round EACH Alt w/ a Partner
10 Burpees
15 Wtd Anchor Situps
8/side Hang DB Snatch
*While one partner is working the other performs HVY KB Front Rack Hold. Working Partner stopsif KBS are dropped
+
C) 1 Set of Japanese Drop Set
Pole Assisted Bulg Split Sq
4 Working Sets of 5-10 Reps
1 Last set of 20+ Reps
SATURDAY
8am STRENGTH
A) 4 Sets (15min)
6-8 Standing Arnold Press
R20s
40sec Wallball Push Press
R2min
+
B) E2MOM x 5 sets
Min 0-2: 1 Power Clean Every 30s
Min 2-4: 1 Agility Ladder Every 30s
Min 4-6: 30s R/L/Both Assisted Pogo Hops
9am CONDITIONING
30 Rounds for Time
Teams of 3
30 RFT
150/125m Row
5 Burpees Over Rower
20 Mountain Climbers
SUNDAY SPECIALTY CLASS
This Sunday Feb 9th- Double Under and Handstand Skills w/ Zach
Upcoming Sunday Specialty Class Schedule
Feb 16th- Arms w/ Zach
Feb 23rd - Movement Therapy w/ Jess
March 2nd - Arms w/ Stefan
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