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Week of January 3rd

Guys, we're back to a regular schedule! Back to that and back to all of our new goals and new focus for the New Year.


Having said that, your NEW cycle begins January 10th! More on that when we post a video to the members group.


Monday

Every minute on the minute for 25:00:

Min 1:

-6/6 Front Rack Reverse Lunges

Min 2:

-12-15 Weighted AbMat Situps

Min 3:

-15-20 Banded Spanish Squats

Min 4:

-0:30-0:45 Hollow Hold

Min 5:

-0:45 Max Calorie Row


Tuesday

For Time:

-800m Run

-60 Burpees

-800m Run

-30 Burpees

-800m Run

-15 Burpees


Wednesday

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

-20 Barbell Hip Thrusts

-20 Banded KB Swings


Every 4:00 for 4 Sets (16:00):

-8/8 Single Arm DB Renegade Row + Pushup

-0:10 Hold + 10 Single Arm Ring Rows/side


For Time:

-30/24 Calorie Bike

-30 Pullups


Thursday

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

-8-12 Barbell Z-Press

-15-20 Bent Over Rear Delt Raise


4- 5 Rounds of:

-15-20 Banded Tricep Extensions

-Max Dips (up to 20)

Rest 0:30

-0:30 Arms Only Bike, supinated grip

-Max Ring Reverse Flys (up to 20)

Rest 1:30


Friday

For Time:

-500m Row

-50 Goblet Squats

-500m R0w

-25/25 DB Box Stepups

-500m Row

-50 Hang DB Snatch


Saturday

15:00 AMRAP w/ a partner;

-10 Calorie Bike, each

-10 Box Jump Overs, each

-10 V-Ups, each

-10 Calorie Row, each


Shoulders are about to get STRONG!

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