1/7/2018 - 1/13/2019

Programming week of 1/7 -1/13


Weekly Announcement

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Starts Jan 19th!

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MONDAY
4x15/side
Bbell Front Rack Box Steps
+
Groups of 3*
5 Sets
10 UB Deadlift (225/135)**
90 sec Max Cal on AB
*Rest when partners are going
** Scale to KB Hinges if working on form

Cool Down
Seated Middle Straddle Stretch 3min
2min Seal Stretch


TUESDAY
5x7 Backsquat 1 and 1/4 Controlled Reps*
*No crashing to bottom of squat
+
20min Amrap
200m Run
10 Pullups
10 Box Jumps

Cool Down
2min of Banded OH Stretch
4x10 Side Laying DB External Rotation


WEDNESDAY
4 Sets
A) 12 Hammer Seated Curl @3010
R60 btwn sets
B) 12 Supinated Barbell Curl @3010
R60s btwn sets
+
4 Sets
A) 12 Standing KB Press @3010
R60s btwn sets
B) 3 Backwards Bear Crawl (weights to AB length of gym)
R60ish sec
+
Accum 5min in HS Hold against wall

Cool Down
2-3min Per Side: Couch or Pigeon Stretch


THURSDAY
5 Sets
20s Hanging Right Leg Hold
20s Rest
20s Hanging Left Leg Hold
20s Rest
+
AFAP
40 T2b
40 Hang DB PC (50/35)
40 Burpees
30 T2b
30 Hang DB PC (50/35)
30 Burpees
20 T2b
20 Hang DB PC (50/35)
20 Burpees
10 T2b
10 Hang DB PC (50/35)
10 Burpees

30min Cap

Cool Down
3min per Side Calf Mash


FRIDAY
5 Sets
A1) 10 Horizontal Ring Rows
No rest
A2) 60sec Elbows and toes plank
Rest as needed
+
5 Sets
B1)10 Pronated DB Row
No rest
B2) 45sec R side Plank
No Rest
B3) 45 sec Left Side Plank
No Rest
+
4 Sets w a partner
C1) 10 Bridge Walk Outs
No rest
C2) 10 Nordic Curls
Rest while partner is going


SATURDAY
5 sets
1 DB or KB per person
30sec of Burpees
30sec of Right Front Rack Squat
30sec of Right Arm Push Press

Rest 60

30sec of Burpees
30sec of Left Front Rack Squat
30sec of Left Arm Push Press

Rest 60

30sec of Star Jumps
30sec of Straight Arm Situps
30sec of Russian Twists

Rest 60