ANNOUNCMENTS
1) No Announcements this Week
MONDAY
A) E3MOM x 4sets (12min)
10/8 Echo Cal Sprint
10 KB RDL
10 Standing Snow Angels
+
B) RDL
5x8 @ 12X1
R70-90s
+
C) 3 Rounds
20 DB Thrusters (50/35)
20 Box Jumps
TUESDAY
A) 5 Sets (~17min)
300/265m Row @ 85% Pace (1:10 Cap)
2min Single Unders
+
B) EMOM x 10min
Strict Pullups
*Same rep scheme every min
+
4 Sets
C1) 10 Bench Press
Right Into...
C2) 10 Wtd Superman to Prisoners on Bench
WEDNESDAY
A) 4 Rounds
60sec Bbell FR Hold
10/side Thread the Needle
60sec Forearm Plank
+
B) Front Squat
5x10
R~90s
+
C) 50-40-30-20-10
Anchored Sit Ups
Kick Stand Hip Bridge on bench
THURSDAY
For Pace and Quality
400m Run
30/24 Row or Echo or 2:20min of Single Unders
30 Bent Over Reverse Fly
30 Lateral Raise
30 Supermans (1 sec squeeze)
***move onto next part at 10:30
30/24 Row or Echo or 2:30min of Single Unders
30/side Crossbody Curl
30 Bench Dips
30/side Side Plank Taps
***move onto next part at 21:30
30/24 Row or Echo or 2:30min of Single Unders
30/side Clam Shells
30 Hindu Push Ups
30 Deloaded Tricep Ext
***move onto last run at 34:00
400m Run
*Have to do row/echo/ski/jumprope at least once
FRIDAY
A) Coach's Choice of Mobility/Warmup
+
B) EMOM x 30min
Build to a Challenging Full Clean
OR
Work on Clean Tech
SATURDAY
With a partner for time:
800m Run Together
Then...
2 Rounds
50 Strict Pullups
50 Burpees
50 Box Jump Step Down
Then...
550m Farmer's carry
SUNDAY SPECIALITY CLASS
This Sunday, Jan 28th: Abs and Cardio with Brie
Upcoming Sundays
Feb 4th: Abs Arms with Zach
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