Friday January 28, 2022

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Lori

For Time:
200′ Walking Lunge (60 Stepback Lunges)
50 Box/Chair Step Ups (Total)
50 Chair Dips
200′ Bear Crawl

Minimal Equipment
For Time

200’ Dumbbell Overhead Walking Lunge (50/35)
50 Dumbbell Box Step Ups (50/35) (24″/20″)
50 Strict Handstand Push ups
200’ Handstand Walk

Accessory Work
Tabata (:20 on/ :10 off)
x 8 rounds
– Alternating Leg V-Ups

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Wednesday January 26, 2022

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Amber & Travis

100 Plate Hops/Line Hops/Jumping Jacks 
40 Air Squats 
-rest 2:00-
80 Plate Hops/Line Hops/Jumping Jacks 
30 Air Squats 
-rest 2:00-
60 Plate Hops/Line Hops/Jumping Jacks 
20 Air Squats 
-rest 2:00-
40 Plate Hops/Line Hops/Jumping Jacks
10 Air Squats

Minimal Equipment
100 Double Unders
20 Double Dumbbell Thrusters (50s/35s)
-rest 2:00-
80 Double Unders
15 Double Dumbbell Thrusters (50s/35s)
-rest 2:00-
60 Double Unders
10 Double Dumbbell Thrusters (50s/35s)
-rest 2:00-
40 Double Unders
5 Double Dumbbell Thrusters (50s/35s)

Accessory Work
3 Sets

6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)

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Tuesday January 25, 2022

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Elizabete

EMOM 21:00 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Single Arm Object Row (Each Arm)

Minimal Equipment
EMOM 21:00 Minutes

Minute 1: 10 Single Dumbbell RDL (Each Leg) (50/35)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Lawnmower Row (Each Arm) (50/35)

Accessory Work
3 Sets:

20 Supermans 
10 Deadbugs 
:30 Side Plank (Each Side)

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Monday January 24, 2022

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Ken & Will

4 Sets:
300m Run 
15 Box Jumps (24”/20”) *STEP DOWN Or 15 Up Downs 
20 Stepback Lunges (Total)
-Rest 1:30 B/T Sets-

Minimal Equipment
4 Sets:

300m Run 
15 Box Jumps (24”/20”) *STEP DOWN
15 Double Dumbbell Deadlifts (50s/35s)
-Rest 1:30 B/T Sets-

Accessory Work
3 Sets:

21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

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Saturday January 22, 2022

DSC_9455
Nick

AMRAP 15:00 Minutes  
30 Air Squats 
45 Plate Hops/Line Hops/Jumping Jacks  
30 Alternating Leg V-Ups


Minimal Equipment
AMRAP 15:00 Minutes
15 Single Dumbbell Goblet Squats (50/35)
45 Double Unders 
30 Alternating Leg V-Ups


Accessory Work
3 Sets:

10-15 Single Arm Tempo Bench (Each Side)
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (Each Side)

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Friday January 21, 2022

DSC_9787
Vuk

5 Rounds
25′ Bear Crawl 
20 Stepback Lunges (Total)
10 Hand Release Push Ups 
30 Mountain Climbers (Total)


Minimal Equipment
5 Rounds
25′ Handstand Walk
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups 
10 Double Dumbbell Deadlifts (50s/35s)


Accessory Work
3 Sets:

10 Upright Rows (Each Side)
10 Lateral Box Step Ups (Each Side)
20 Supermans

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