Weekly Announcements
WEATHER UPDATE as of 2/3 @ 6:30pm
On Friday (tomorrow) 2/4 we will be cancelling 5:45am and 7am.
The slush on the roads will refreeze tonight and we will let it get broken up before having classes tomorrow.
All other classes will not be cancelled. (12/430/530p)
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1) REMINDER!
The 7:45am class is now Monday, Wednesday, Friday at 7:00am -8:00am
2) Be on the look out for email THIS WEEK regarding sign ups and info for this years Hogwarts Themed Intramural Opens coming up in Feb.
MONDAY
A) EMOM x 10min
Min 1: 40sec of Tall Plank DB Pull Throughs
Min 2: 10-20sec Top of Pullup/Chinup Hold
+
B) 18min AMRAP
6 C2b Pullups > 6 Kipping Pullups > 3 Kipping Pullps > 10 Jumping C2B
6/side DB Hang Snatch (50/35)
6/side SA DB Push Ups
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C) E2MOM x 8min (4 sets)
11 T2B > T2R > 15 KR
11 Burpees
TUESDAY
A) 5 Rounds in 15min for Quality
10 Straight Arm Plate Hold Squats
10 Total Alternating Barbell Cossack Squats
8 Box Jump Landing Soft in Bottom of Squat
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B) In 15min Perform following sets of Back Squat
2-3 sets of 10 Warm Up/Building Back Squat
3x10 Working Back Squat *
Resting ~2min between working sets
*ALOT of people might be getting stuck now at a weight. DO NOT adjust your weight down to hit 3x10... This means your 3 workings sets could look like this 1 set of 10, 1 set 8 (fail), 1 set of 6 (fail). Therefore you will stay at the same weight for the next week.
**If you have not done this in the first 3 weeks, simply start this week like it was the beginning. Go back to 1/11 and read that Tuesday programming
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C) 16min w/ a Partner
20/16 Cal Row
20 Box Jump Step Down
WEDNESDAY
A) Every 4min x 4 Sets (16min)
10 Challenging Bench Press
20 Total Alternating Crossbody Curls
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B) Every 4min x 4 Sets (16min)
20 Supinated Body Rows
15 Seated OH Tricep Extensions
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B) Every 4min x 4 Sets (16min)
8 Barbell Roll Outs > 40sec Accum Hollow Hold
24 90degree Shoulder Raise
THURSDAY
Here is an at home workout to do if you still want to grind away while safe at home.
2 Rounds (50min total)* 4min AMRAP Accumulate Tall Plank + 4min AMRAP Situps + 4min AMRAP Superman to Prisoners + 4min AMRAP Accumulate Crab bridge Hold + 4min AMRAP Weighted Front Raises (can be anything you find around your house!) *Rest 1min btwn exercises
FRIDAY
On Friday (tomorrow) 2/4 we will be cancelling 5:45am and 7am.
All other classes will not be cancelled. (12/430/530p)
A) 1min/side of PVC Pipe Front Rack Stretch
1min OH DB/Kb Hold
1min of Yoga Push Ups
1min Boot Strappers
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B) In 15min Perform following sets of Push Press
2 to 3 sets of 10 Warm Up/Building
3x10 Working Push Press *
*ALOT of people might be getting stuck now at a weight. DO NOT adjust your weight down to hit 3x10... This means your 3 workings sets could look like this 1 set of 10, 1 set 8 (fail), 1 set of 6 (fail). Therefore you will stay at the same weight for the next week.
**If you have not done this in the first 3 weeks, simply start this week like it was the beginning. Go back to 1/11 and read that Tuesday programming
+
C) 5 Rounds for Time
12 UB Hang Snatch
18/14 Cal AB
R2min
*25min Time Cap
Saturday
A) 3 rounds
30sec On/ 40sec Rest
Flutter Kick
Scissor Kick
L Crunch
15/side SL Hanging KR
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B) 23min AMRAP
200m DB/KB Farmers Carry
80 DU >140 SU
50 Ring Rows
40 Reverse Lunge
SUNDAY SPECIALITY CLASS
Feb 6th: Chest Blaster 6900 w/ Stefan
Upcoming Sundays
Feb 13th: Arms w/ Zach
Feb 20th: Movement Therapy (Low Back) w/ Jess
Feb 27th: Conditioning w/ Lara
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