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Week of January 24th

Headed into the final week of January and week 3 of the new program. Hope you all are enjoying it as much as we are.


Monday

Every 3:00 for 3 Sets (9:00):

-200m Run

-10 Z-Press, 0:03 lower

Every 3:00 for 3 Sets (9:00):

-200m Run

-50-60% of Dips from test

Every 3:00 for 3 Sets (9:00):

-200m Run

-10-30 Pushups


Tuesday

Every 5:00 for 4 Sets (20:00):

-250m Row

-50ft Weighted Lunges

-10-20 Jumping Lunges


Wednesday

Every 3:00 for 4 Sets (12:00):

-8-12 Double DB Bent Over Rows

-15 Single DB Bicep Curl + 0:10-0:20 90 degree hold


3 Sets of:

-8-12 Left Arm Landmine Rows

-15-20 Left Arm Seated Banded Lat Pulldowns

-8-12 Right Arm Landmine Rows

-15-20 Right Arm Seated Banded Lat Pulldowns


Thursday

Every 3;30 for 4 Sets (14:00):

-5/5 Front Rack Stepups

-12-15 Heels Elevated Goblet Squats


8 Rounds of 0:20 on/0:10 off of:

Odd Rounds:

-Squat Jumps

Even Rounds:

-Mountain Climbers


8 Rounds of 0:20 on/0:10 off of:

Odd Rounds:

-Split Squat Jumps

Even Rounds:

-Crossbody V-Ups


Friday

Station #1

3 Rounds of:

-1:00 Ski

-0:30 Rest

-1:00 Ball Hold

-0:30 Rest


Station #2

3 Rounds of:

-1:00 Barbell Rollouts

-0:30 Rest

-1:00 Hanging L-Sit, as much of the minute

-0:30 Rest


Station #3

3 Rounds of:

-1:00 Max Negative Pullups

-0:30 Rest

-1:00 Tall Kneeling Landmine Rotations

-0:30 Rest


Saturday

5 Rounds of:

-1:00 Row

-1:00 Situps

-1:00 Bike

-1:00 Plank Hold

-1:00 Box Stepups

-1:00 Rest


If you know, you know. These are tough!

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