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