ANNOUNCMENTS
1) We should all probably be taking our nutrition more seriously. That is the only announcement. Thanks for coming to my TED Talk.
MONDAY
A) 4 Sets (14min)
30sec Right Leg Front Foot Elevated Split Squat
R30sec
30sec Left Leg Front Foot Elevated Split Squat
R30sec
60sec Forearm Plank
R30s
+
B) 5 Sets (16min)
10 Heel Back Squat
Superset Immediately w/ 12-15 Declined Supinated DB Curl
R90s
+
C) 50-40-30-20-10
Double Unders
Crossfit Situps
(12min Cap)
TUESDAY
*Choose Either Butt or Chest for Part A (17.5min)
A) E3.5MOM x 5 Sets
10 Incline Bench Press @ 32X2
R~30s
Max Effort Dynamic Push Ups
OR
Butt Option: E3.5MOM x 5 Sets
10 Bartbell Hip Thrusts
10 Frog Kb Squats
10 RKBS
+
4 Sets (28min)
B1) 8-12 BW Tri Ext
R~45s
B2) 20 Prone Reverse Flies
R~45s
B3) 12-15/side Tricep Kick Backs
R~45s
B4) 15/side Side Plank Hip Taps
R~45s
WEDNESDAY
A) 10min AMRAP
10 Air Squat
10 Box Jump Step Down
+
B) 10min AMRAP
Min 1: 12/10 Cal Echo
Min 2: 20 Mountain Climbers
+
C) 10min AMRAP
20 Russian Twists
100m Run
+
D) 10min EMOM
Min 1: 12/10 Cal Row
Min 2: 30sec Crab Hold
THURSDAY
A) 5 Rounds
10 DB Front Raises
10/side External Rotations
12 Banded Good Mornings
5 Nordic Curls
+
B) E3MOM x 10 Sets
8 Bbell RDL
10 Bench Press
FRIDAY
A) Min 0-10
100 Strict Pullups
R2min (10-12min)
B) 10min to Complete (12-22min)
50 Strict T2b
8 Suitcases Per min
*do not start or finish w/ w/ Suitcases
R2min (22-24min)
C) 11min of Tabata Abs (24-35min)
Leg Hold (8 Rounds = 4min)
Flutter Kicks (4 Rounds = 2min)
Sit Ups (4 Rounds = 2min)
50 Reverse Situps (time remaining)
SATURDAY
8am STRENGTH
A) 15min
5x10 Sumo DL
+
B) 8min Knee Jump Practice
+
6min Veritcal Jump
+
E2min x 5 Sets
25sec of Split Jump
9am CONDITIONING
A) 2 Rounds
1000/900m Row
50 DB Hang Snatch
50 Burpees
26min Time Cap
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 8/25- Arms w/ Stefan
Upcoming Sundays
9/1- Hand Stands w/ Stefan
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