Welcome to the last week of January!! You have hit the new year running and everyone’s looking good!
Keep consistent, take care of your body and eat well!
Monday
Back Squats with Heiden Jumps
Health
For time:
400 Meter Run
40 Walking Lunges with Kettlebells
40 V-Ups
40 Push-ups
400 Meter Run
Fitness
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
Tuesday
Power Cleans and Box Jumps
Health
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Station 4 – Row or Bike 60 seconds
Fitness
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Station 4 – Row or Bike 60 seconds
Wednesday
Close Grip Bench and Renegade Rows
Health
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees
Fitness
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
Thursday
Hip and Shoulder Stability Work
Health
A
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds Wall Ball (partner B)
Fitness
A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
Friday
RDL’s and Band Pullthroughs
Health/Fitness
Four rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Row/Run)
20 Alternating Single-Arm Dumbbell Snatches
Saturday
Partner Fun!!
Health
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)
Partners must run together, and may only start kettlebell swings once both members are back at their station.
Fitness
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
IMPORTANT DATES
**Sign Up for Friday Night Lights now! The draft is Feb 16 and the first week’s workout is Feb 23!! Don’t miss out!
