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Week of March 14th

Before anyone freaks out, yes, we are running two times this week AND we are on the bike 2 times this week. Rest assured, this will all be explained in tomorrow's video and next week we go into a deload week.

ALSO, this Friday is the LAST Fright Night Lights and we hope you ALL can be there, make it happen!


Monday

5:00 to find:

-1RM Pullup


15:00 AMRAP:

-400m Run

-12 Banded Lat Pulldown -OR- 12 Banded Pullups

-12 DB or Barbell Supinated Curls


Tuesday

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

-8/8 DB Box Stepups

-2 Squat Cleans, unbroken


Wednesday

Every 5:00 for 5 Sets (25:00):

-15/12 Calorie Bike

-6/6 DB Z-Press

-up to 1:00 Front Rack Hold

-up to 10/10 Crossbody V-Ups


Thursday

About 10:00 to practice Kipping Skills &

3 Rounds of:

-12 Supinated Banded External Rotation Pullaparts

-10 Tall Kneeling Banded Low Row + up to 0:30 Hold


5 Rounds of 2:30 on, 2:30 off (25:00):

-400m Run

-Max Calorie Bike with remaining time


Friday

Friday Night Lights - Part 3

Includes:

-Row

-Pullups

-Power Cleans


Saturday

TBA


Cleans are coming!

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