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3/20/2023 - 3/26/2023

Updated: Mar 20, 2023

ANNOUNCMENTS


1) Week 2 Scores and Total Team Scoring UPDATED

*incorrect scoring math correct 3/20 8pm





2) New Program Cycle will begin next Monday (3/27)

 

MONDAY

A) 5 Sets

30sec/per leg Back Rack Drop Lunges

Rest while Partner Working

+

B) 10 Rounds*

10 Pullups

20 Air Squat

*Every Min 20 Double Unders or Jumping Jax

 

TUESDAY

A) 5 Sets

45sec Bench Press (185/135)

+

B) 10 Rounds*

10 Push Ups

20 RKBS

*Every Min 10 Mtn Climbers

 

WEDNESDAY

A) With a Partner Split Any Way

100/80 Cal Row

400m Fr Rack Carry (~50/35)

80/64 Cal Row

300m Fr Rack Carry (~50/35)

60/48 Cal Row

200m Fr Rack Carry (~50/35)

40/32 Cal Row

100m Fr Rack Carry (~50/35)

 

THURSDAY

Every 2min for 5 Sets

A1) 10 Supinated Db Curl @31X1

A2) 10 Strict Toes to Bar @21X0

A3) 10 Tall Kneeling KB Tricep Extensions @31X1

A4) 60sec Forearm Plank w/ Leg Lifts

 

FRIDAY

A) Tabata Ab Circuit (17min total)

2min per Couplet

20sec Work/10sec Rest


-L Sit Up (wtd if needed)

-Side Hip Tap Left


-Flutter Kicks

Side Tap Right


-Bicycle Crunch

-Windshield Wipers


- Reverse Crunch

-Russian Twist


R1min


-Spiderman Planks

-Suitcases


-Superman Back Extensions

- X Crunches


-Deadbug Hold

-Reverse Plank Hold


-Sit ups

-Plank*

*Last Plank AMRAP

+

4 Sets in 12min

B1) 12 Barbell Preacher Curls

R30s

B2) 14 Alternating Kb Hip to Halo

R45s

+

C) E3min x 3 Sets

20/15 Cal Row

10 Burpees

 

SATURDAY


WEEK 3 OPEN WORKOUT!


Workout Released Wednesday Afternoon

Sign up for Heats will be email via Eventbrite 2pm Thursday


 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 3/26 - Cardio and Abs w/ Lara


Upcoming Sundays

TBA

 


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