ANNOUNCMENTS
1) Next Social Event
Valentine Day Partner Workout and Beer Pong Tournament Social
Date: Saturday Feb 10th at the Gym
More details and Sign up to come next week.
MONDAY
A) E90s x 8 Alternating Sets (12min)
Set 1: 20 Seal Row
Set 2: 8-10 Standing Bbell Strict Press
+
B) DL + RDL
5 Sets
1 DL + 7 RDL
R~90s
+
C) EMOM x 10min
Min 1: 14/12 Cal Echo
Min 2: 10 Hang DB Snatch (50/35)
TUESDAY
A) EMOM x 10min
Strict Pullups
*Same rep scheme every min, adjust from last week.
+
B) 35min AMRAP with a Partner
1300/1100m Row
50 Weighted Push Ups
WEDNESDAY
A) Front Squat
5x8
R~2m btwn last 3 sets
+
C) 40-30-20-10
Toes to Bar
Wallballs
THURSDAY
A) Every 7min for 21min
12 Chin Ups
16 Heavy Db Curls
20 Banded Curls
Echo Bike ~12/9 cal per min in Time Remaining
+
B) Every 7min for 21min
12 Bodyweight Tricep Extensions
16 KB Skull Crushers
20 Plank Up Downs
Row ~14/10cals in Time Remaining
FRIDAY
A) 4 Sets (12min)
2:30 AMRAP
4/side Goblet Reverse Lunge
5 Goblet Squats w/ Pause
6 Pushups to Down Dog
R30s
+
B) E4MOM x 5 Sets (20mn)
10/Leg Barbell Drop Lunge
12/arm Tripod Row
+
C) E4MOM x 4 Sets (16min)
10 Bench Press
10/side Deficit Single Leg Calf Raise
SATURDAY
A) 12 Rounds with a Partner* 8 UB Hang Power Snatch (115/85)
12 Burpees
30 Double Unders
14/11 Cal Echo Bike
*Alternate rounds (6 each)
*38min Time Cap
SUNDAY SPECIALITY CLASS
This Sunday, Feb 4th: Abs Arms with Zach
Upcoming Sundays
TBA
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