ANNOUNCMENTS
1) No new announcements. Have a great week of working out!
MONDAY
A1) E2MOM x 3 Sets
8-12 Building Frog Stance DL
8/side Crossbody Toe Touch
+
A2) E3MOM x 4 Sets
12 Frog Stance DL*
*Reset btwn Reps
8/side Stagger Stance Good Morning
+
B) 5 Rounds
30s 2 Dual DB Sumo DL + Upright Row
R30s
30s Double Unders > WB Jumps
R30s
30s SA KB Push Press Right
R30s
30s SA KB Push Press Left
R30s
TUESDAY
A) 6 Rounds in 20 min
12-15 Unbroken HE Back Squat*
10/side Dual KB B-Stance Squat
*Think about what you did last week. Try to hold that weight while increasing reps.
+
B) EMOM x 10 min
Pullup*
*Progress from last week if possible. Ask a coach if you need more direction on progressing towards strict pullup.
+
C) 3 Sets - 13.5min CAP
20 Inverted Rows
20 Burpees
R90
WEDNESDAY
A1) E2MOM x 3 Building Sets
6-10 Bench or Hip Thrust
12 Pushup to Down Dog or 10/side Banded Clamshells
+
A2) E3MOM x 4 Sets
8-10 Bench or Hip Thrust
+
B) E4MOM x 6 Rounds
10/side Heavy Turkish Sit Up
12 TTB
10/8 Echo Cal
THURSDAY
A) EMOM x 5 Sets
Min 1 - 15 BB Curls
Min 2 - 6-10/side Banded Tricep Pushdown
Min 3 - 15 Rear Delt Flys
Min 4 - 10 Bodyweight BB Skullcrusher
+
B) 5 Sets w/a Partner*
*You go I go
6 HPC (135/95)
10 DB Push Press (50/30)
15/12 Cal Echo
Rest 90 sec
FRIDAY
A) E4MOM x 5 Sets
8 ""1.5"" Front Squats
15/side Deficit Wtd Calf Raise
+
B) AFAP w/a Partner*
200 Wallballs (20/14)
*12 Min CAP
+
C) E2MOM x 6 Rounds w/a Partner
30 sec MAX Row distance
SATURDAY
8am STRENGTH
A) 4 Sets
10/side KB Hip Raise
+
B) 6 Sets (15min)
10 DB Lateral Raise
2-4 Building Box Jumps
+
C) E2MOM x 5 sets
Min 0-2: 1 Hang Power Snatch Every 30s
Min 2-4: 1 High Jumps to Target Every 30s
9am CONDITIONING
8 Rounds w/a Partner*
20 Alt. Wall Ball Sit Ups
500/450 Row
*E2MOM 5 Sync High-Five Burpees
40 min CAP
SUNDAY SPECIALTY CLASS
This Sunday Feb 16th- Arms w/ Zach
Upcoming Sunday Specialty Class Schedule
Feb 16th- Arms w/ Zach
Feb 23rd - Movement Therapy w/ Jess
March 2nd - Arms w/ Stefan
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